When you're busy, how can
you fit exercise into the
day? Fortunately, exercise
doesn't have to be a formal
long workout, and you can
find dozens of ways to squeeze
more fitness into your life.
Here are a few ways to incorporate
more exercise into your day-to-day
life.
1. Fitness at Work
You can exercise at the office
without anyone even knowing!
One of the most frequently
mentioned methods is to take
the stairs rather than the
elevator. Take that idea a
little further and walk around
as much as possible. Walk
over to a co-worker's desk
rather than sending an e-mail
or instant message. Instead
of using the bathroom on your
floor, go to one a few floors
away - and take the stairs.
Other ideas include doing
simple exercises and stretches
right at your desk, in your
office, or in the bathroom.
Four five-minute exercise
breaks throughout the day
can do you wonders.
2. Fitness at Home
An easy way to add fitness
at home is to involve the
whole family. Kids don't view
exercise as work, and you
can make it a special time
to share with your children.
Have the family take a walk
before or after dinner or
organize a family game of
tag in the backyard.
Other ideas for home fitness
include turning housework
into aerobic exercise. Get
the vacuum cleaner going and
use your arm, back, and core
muscles to propel it back
and forth. Load the dishwasher
and maintain proper posture
as you bend and straighten,
keeping your abdominal muscles
tight. Sweep the driveway
as fast as you can for a quick
aerobic workout.
3. Out and About
Incorporate fitness into your
errands. When you're standing
in line, contract your buttocks
for a count of 15 and then
release. Another good exercise
to strengthen your calf muscles
is to stand on your tiptoes
for a count of 10 and then
relax. Pushing a loaded grocery
cart also qualifies as aerobic
effort.
When you're sitting in traffic,
do some arm exercises and
stretches while you wait.
You may get a few funny looks
but at least your blood pressure
isn't soaring.
At the mall? Walk briskly
around all levels at least
twice. Or stop by the park
for a walk on the way home.
You can find hundreds of options
for brief fitness moments,
so just take a minute to figure
out what you can do wherever
you happen to be.
About the author:
Carol Wiley, LMP, is a writer
and licensed massage therapist
in Bellevue, WA. For more
information about massage,
exercise, and other wellness
topics visit www.bellevuemassaget herapy.com.
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