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No time to go to the gym? Too tired in the evening for a run?
The good news is that you can get a good proportion of your daily exercise requirement simply by “doing what you already do”.
Any exercise which raises your heart rate and pulse slightly (and where you still feel comfortable talking while doing it) is a good working definition of the “cardiovascular exercise” which your body needs each day. Of course, if you have heart problems or other medical issues then it is essential to get doctor’s advice before engaging in any sort of strenuous activity.
Here are some “time-effective” ways to get your daily exercise (but do remember to stretch before any form of exercise to control your risk of injury):
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Active commuting. Have you thought about cycling or walking to work, even if only for part of the distance? You might also adopt a “brisk walking” technique which uses even more muscles and burns extra calories. Maybe you can get off the bus one stop early and walk the rest of the way.
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Stretches and desk exercises at work. Many can be done discreetly e.g. desk dips, forward lunges, squats etc. Simply getting up and stretching at regular intervals can also be of great benefit.
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Take the stairs. A convenient opportunity for exercise which works your leg and bottom muscles. Steps make you carry your full body weight and so can burn calories better than running. Going down stairs is beneficial too and trains your quadriceps.
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Lunchtime workout. Get your colleagues together and make it sociable. Go for a run, a vigorous walk or visit a convenient gym for circuit training.
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Move around all day. Make sure that you go to the furthest loo in your workplace, not the nearest. Walk up to colleagues rather than calling them. You can even conduct standing or walking meetings. If you work at a desk then keep changing position – unlike when you were at school, fidgeting at work is definitely good!
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Stand tall. Burns more calories than sitting down and keeps you fit and mobile. Make it a habit to speak on the phone while standing – it also makes you sound more confident.
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Ad-hoc weight training. For example, if you are in a hotel room when travelling on business you could lift documents, books or other items which act as “weights” (making sure it is done safely of course). You can also lean and push or squat against any wall.
By acquiring the above habits, you’ll not only reduce stress (as any exercise does) but may also reduce the risk of putting on excess weight as part of a calorie-controlled diet. An active (as opposed to sedentary) lifestyle with plenty of hydration significantly speeds up your metabolism.
Disclaimer. This article is for general information only. We cannot be held responsible for any actions you might take as a result of it. Please seek medical advice before making any significant change to your habits or lifestyle.
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