We’ve all heard it. “Get 30 minutes of exercise at least five days a week.” And you need to get your heart rate up. Not to a point where you can hardly breathe by any means, just enough so you need to take a few extra breaths while you talk in short sentences.
It can sound like an awful lot if your day is already crammed full of activity and exercise isn’t already on the list. If it isn’t on your list, give some of these tricks a try. It’ll do your health good. Your heart, your mind, your body, and your spirit will all become happier.
1. Walk, take the stairs, and hustle everywhere.
Not a morning person? No problem. All you need is a few extra minutes. Ease out of bed and take 15 minute walk before you start your day. It helps wake up your senses and keep stress at bay throughout the day. Walk at a brisk pace to get your heart rate up.
Then, everywhere you go throughout the day, walk quickly and with purpose, as if you’re late for the bus or the most important interview of your career. And, of course, opt for the stairs over the elevator.
Did you know that a 10-minute walk can boost your energy and your mood?
Lastly, when you get home at night, take another brisk 15-minute spin. It helps de-stress from the events of the day and gives a little energy boost to make your night a little better.
2. Move while you watch T.V.
When I was younger I could never seem to sit still. I was always fidgeting and I couldn’t watch t.v. without at least doing some stretches. Why fight it. Rather than attentively watching a show you’ve seen three times already, drop and do some sit-ups, some leg lifts, and push-ups. Or sit on a fitness ball instead of the couch and pull up some hand weights. Then mix in a few burpees or jumping jacks to get your heart rate up. Just keep moving through the whole show (no resting on commercials!). Next thing you know your muscles will be firming up and you’ll suddenly feel like finishing that project you could never seem to find the energy to finish.
3. Buy a fitness video or surf YouTube
There’s no need to go out and buy the hardest driving fitness video on the market today, your goal is simply to get your heart pumping. I’m a fan of Karen Voight. She’s a no-nonsense instructor and has an incredible physique. I like “Streamline Fitness (A.M./P.M. Workout)”.
Or, give YouTube a try; there must be a million workout videos out there. Here’s a basic one: “Low Impact Cardio Workout for Beginners”.
4. Take a trip to the used fitness equipment store.
There are all kinds of secondhand stores selling fitness equipment. Check it out. Pick up an inexpensive treadmill and walk while you watch your favorite sitcom. If you have bad knees or achy joints, try an elliptical machine or an incumbent bike. Or try something simple, fun, or different like a jump rope, a hula hoop, or a pair of boxing gloves
5. Walk before you cave in to the munchies.
Many of us have heard this one – wait at least 10 minutes before you give into your cravings. It’s always a good idea. And if you find yourself having a lot of cravings, releasing a few endorphins just might help. Plus, you’ll be likely to make more healthful choices after a little spin, like a glass of pure, refreshing water. J
Try any combination of these 5 tricks at least three days a week to start (any 3 days, even weekends!), then work up to five. Hopefully you’ll start to find ways to easily work a little movement into your day and quickly feel the benefits.
What do you do to What tips, tricks, and ideas do you have to share for working exercise into a busy schedule?
Keep moving!