Making time for exercise is an impossible task. I share the following advice with my physiotherapy clients… and how I sustain my forward momentum.
It makes sense to me. Nobody has ever argued, “Who has time to workout when you’re a…”
Fill in the blank: a parent who works outside the house, works nights, an entrepreneur, a student, a commuter, or a parent who stays at home to care for children. You are not alone in the struggle to find time for physical activity.
Managing my time as a mother, a physical therapist, and a company owner requires me to plan my workouts.
Over the last 11 years, I’ve learned that putting off exercise till later is not a viable strategy for me. Exercising regularly is the only way to keep my sanity and muscle mass.
Aside from regular exercise, it would help if you were doing it. Try to include some extra activities into your day and week. Moving about for even a few additional minutes now and then may significantly impact your health.
Here are ten simple strategies to incorporate more movement into your daily routine.
1. Use the stairwell
I know. This is tedious, and you’ve probably heard it a million times. But there’s a good reason why that’s a top piece of advice.
If you want to be in shape, avoid the elevator and use the stairs instead. This will assist your heart rate, balance, and lower body strength. In addition to taking the stairs two at a time, you may also execute heel lifts off the edge of a step to strengthen your calves if you have a few minutes to spare.
Your heart and lungs will appreciate you for not using the elevator.
2. Have meetings while walking
Schedule a walk during one call every day if you work from home or have migrated to virtual conference calls.
You can fix the world’s issues while walking around with your headphones and phone in your pocket, and there is no need to stare at a screen. It’s a fun approach to getting out of your routine.
In addition, if you do office work, consider moving your one-on-one meetings outside the workplace. The team’s cohesiveness will strengthen due to the walk, and new insights may emerge. The act of walking has been shown to improve both creative output and cognitive function (1, 2Trusted Source, 3Trusted Source).
3. Lunge for it
Many people give me strange glances when I do this, but what can I say? I’m a busy lady, and every minute counts!
Try making lunges while holding onto the shopping cart as you move through the aisles. You can do 10-20 lunges in one trip around the supermarket, depending on the length of the aisles and the cart’s wheels. Try it out; you may like it more than you think.
4. Use a stability ball as a seat
Alternatively, sit on a stability ball instead of a chair. Sitting on a stability ball helps alleviate back discomfort and improve posture, and it also allows you to do modest mobility exercises for your neck, pelvis, and spine.
To activate your core stabilisers, try hula-hooping, tucking, and untucking your pelvis. To complement your ab workout, you may execute exercises on the ball at your desk, such as seated marches.
5. The fifth suggestion is to park in a remote area
While being cautious and aware of our surroundings is important, it may be wise to park farther away from the entrance of your destination if you are in a well-lit, secure neighbourhood. Squeezing extra walking time during the day will help you reach your daily step goal.
6. Increase your sex life
I’m glad to be of service. According to some earlier studies, women lose roughly 3.1 calories per minute, and males lose about 4.2 calories per minute during sexual activity (4Trusted Source).
So, yes, you may (absolutely) work up a sweat during sex, albeit it’s not quite the same as going for a jog. Engage in greater physical activity as a couple while having a good time, learning new skills, and strengthening your relationship.
7. Adopt a pet
Volunteers are needed in our local shelter and at other adoption organisations. Gather the kids and go to the shelter, where you can help by walking some dogs.
You and your family may benefit from more time spent outside, helping a dog and your neighbourhood, teaching your children the importance of compassion, and enjoying a great physical activity together. Everyone benefits from this situation.
8. Throw a Dance Bash
Get rid of all the bulky pieces of furniture and crank the tunes. This may be done while doing other tasks, such as washing dishes or cleaning the house.
Dancing is a fantastic exercise to burn calories and improve your balance and coordination. Furthermore, you may turn it into a competition with your kids. They really should study the music of the 1980s. Listen to some ACDC (or whatever gets you moving) and start grooving.
9. Vary your strategy
Substitute more active activities for cards and board games at the next family game night.
To help you remember, here is a list: Games like hide-and-seek, kick-the-can, scavenger hunts, Twister, frozen dance, potato sack races, pin-the-tail-on-the-donkey, musical chairs, hopscotch, jump rope, hula hoop competitions, limbo, and a whole lot more are all fair game. You may still have a good time playing all the games you loved as a youngster.
These kinds of games may be played by individuals of any age in any setting. Pin the Tail on the Donkey and Freeze Frame Dance Party are my family’s favourite games, and they always leave us hot and exhausted.
10. Stretch or exercise while watching TV
I realise this deviates from the definition of “binge and relax,” but bear with me. While watching Netflix, you can get in a good workout by walking on a treadmill, riding a stationary bike, stretching out on the floor, lifting weights for upper- and total-body strength training, or doing Pilates.
If you’re watching a programme that lasts 30 minutes and stays up and about the entire time, you’ve just added 30 minutes of activity to your day. If the commercial breaks are a good place to begin, that’s where you should focus your efforts.
Keep your workout gear close to where you watch TV to get some bodyweight exercises or foam rolling while catching up on your favourite programme. You may greatly improve your arm strength, posture, and general health with only a few sets of bicep curls, tricep presses, or arm lifts with modest hand weights.
The risk of osteoporosis is greater in women than in males. Regular weight exercise should be included in your regimen to maintain strong and healthy bones (5Trusted Source).
As a result,
I offer the following suggestions to encourage and inspire you to get up and walk about a little more during the day.
I understand how difficult it is to stick to a healthy regimen. Starting an exercise routine for the first time might be intimidating, but using even a handful of these strategies can help you get started.
Increase your physical activity by starting with baby steps, like putting in a few lunges here and there, having a walking meetup once a week, or taking the stairs a few times.