Whether it is in the office or at home, the most common excuse that people have about not exercising or making a conscious effort to stay fit is that they’re too busy. But exercising will not take the whole day. And if you can observe some or all of the following tips you can easily squeeze fitness throughout even the busiest of days.
Wake Up Earlier and Start Your Day with a Little Activity
Exercising and staying fit is all about disciplining oneself to achieve even the most modest of fitness goals. One of the best ways to do this is by waking up earlier in the morning so you can still squeeze in about 15 minutes of vigorous exercise to start your day. You don’t even have to go out and hit the gym or the track. You can do it right in your home or even in your bedroom.
You can perform up to 30 squats, 50 jumping jacks, or even run in place for a full minute. You can also add 20 or so push-ups and even perform 5 different Yoga poses. These will never require any complicated equipment. Best of all, these will get your joints well-oiled and your heart revving for the gruelling task of the day.
Ditch the Car Going to Work
More and more Aussies are ditching their cars for their bikes, skateboards, and even roller skaters in going to work. Now of course, if you live in Sunbury and you work in Melbourne, taking the bike is definitely uncalled for. But if you live and work within the same city, you’ll be better off biking than taking the public transport or even your car to the office.
This is also a great way to continue with what you started when you woke up earlier this morning. Not only are you pedalling your way to a healthier and fitter you, you’re also doing your part in making the world a much cleaner and safer place to live in.
Take a Walk or Move About during Breaks
Most of us spend at least 7 hours sitting behind our desks the whole day. And while your butt may feel comfy, it isn’t. You might also think that you’re already too drained to even think of exercising during lunch break.
But did it ever occur to you that one of the reasons why you feel so sluggish is that blood is no longer circulating properly through your brain and muscles? Yes, that’s true. Sitting there all day has this unwanted effect of not moving the blood efficiently.
So, as soon as the bells of break time start ringing, you can stand up and perform a bit of stretches. During lunch, take the time to walk even for 15 minutes. This should help improve your blood circulation.
Observe the Rule of 3s
They say that all you need is 30 minutes of exercise every day to maintain an optimum level of fitness. Given that you cannot squeeze 30 minutes of your time because you’re way too busy, why not just divide these 30 minutes into three 10-minute exercise sessions? It’s more manageable this way.
You can spread these three exercise sessions throughout the day. For example, you can perform a 10-minute routine just after waking up, another 10 minutes during office lunch breaks, and the last 10 minutes right after getting home. It shouldn’t be that difficult, should it?
Incorporate Physical Activities in Your Work
Even if your job entails only doing a lot of document processing in your computer which keeps you glued to your seat for hours on end, this doesn’t mean you cannot incorporate some form of exercise anymore. There are plenty of things you can do to help you exercise even while you’re busy working. For instance, you can collect heavy ledgers in your filing cabinet and bind them well.
When you’re reading a memo or perhaps a report, you can flex your arm muscles by using these ledgers as weights. Printing volumes of reports means plenty of idle time. Why not do a Yoga pose while waiting for the printing to finish?
Squeezing fitness through a busy day is not that difficult. You just need a little tweaking of your mindset, that’s all.