We are all busy and it’s hard to find time to schedule exercise. I often hear people say they can’t find an hour or two a day to workout. But the good news is, you don’t have to! Find ways to get that activity in, here and there, throughout the day, so you aren’t feeling pressured to fit in a specific chunk of time to stay active. Of course, try to schedule two to three days of strength training if you can, but to log those minutes of aerobic activity (150 in a week ideally) there are ways to do it without too much planning.
Here are some ways to add exercise to your day. It all adds up! Five minutes here, 10 minutes there, and you’ll get that activity in.
- Jumping jacks for 45 seconds at a time with about 30 seconds rest between each set. (At home waiting for dinner to cook, in the office if there’s space, wherever!) Do three sets!
- If you have an extra 10 minutes at lunchtime, run or walk briskly up and down stairs with that extra time. If you work from home, do a five minute stairs session every hour! (Do the math!)
- Squats at your desk are an easy way to get some aerobic movement in! Bonus: they are great for strength in your lower body and core. Use your chair if you are starting out. Do three sets of 20 a few times a day – or more!
- Walking lunges can be done anywhere and they also are great for aerobic exercise and strength training. If you don’t have a lot of space, stand in place and step first with a lunge on one side then switch to the other leg. Three sets of 20 total – 10 each side.
- Run on the spot if you are unable to get out for a walk or jog. Your body doesn’t know you aren’t going anywhere! Run with arms at your side, pumping them quickly. A few minutes here and there and you guessed it, it adds up!
These are just a few examples. Other exercises you can spread out during the day:
- high knees
- butt kicks
- side lunges
- squat jumps
- skater jumps
- lateral shuffles
- curtsy lunges
Be creative. Have fun! Hula hoop. Jump rope. Anything goes!
Because the duration of each exercise will be short, warm up by doing a set at a lesser effort to get the blood flowing. Then proceed to your regular sets.
Don’t waste a minute when you have it! Bank those workouts! You’ll be glad you made the investment.
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