Moving your body daily, even for short durations, is one of the most important habits one can create in order to maintain good health. Truthfully, every time you workout doesn’t have to be an ultra-intense test of will…or, shall we say, an “exercise” in torture! Especially for those short on time, brief periods of physical activity throughout the day are the ideal supplement to the occasional high-intensity workouts. Everyone should make time to keep fit, but for those days when you just can’t seem to squeeze in an extended fitness routine, it’s essential that you don’t allow yourself to become completely inactive.
In the past year alone, the number of completely sedentary Americans dropped from 28.3% to 27.6% according to survey results from the Physical Activity Council. Frankly, this number is still far too high and that’s not the only concern.
The American Heart Association reported that since 1950 the number of sedentary jobs has increased 83%! In addition, the average work week has been extended and requires more focus and energy as compared to years past. Between work, family, and everything else life throws at us, our “free time” is seemingly occupied with more “stuff” than ever; yet we are disturbingly becoming more sedentary than ever. In times like this we could all use some guidance on how to find ways to squeeze in physical activity. So here are a few relatively simple ways to fit more exercise into your schedule.
Multi-task
Whether going for a workout at the gym or power-walking around the neighborhood, chances are there is way you can check off a few tasks from your to-do list at the same time. Many gym-goers catch up on the news on TV, listen to an audio book or a podcast while on the treadmill; or you could even, dare I say, read an actual book ;-). Maybe even compile your grocery shopping list while sweating away on that elliptical. If you’re opting for the neighborhood power-walk (one of the least utilized and most underrated forms of exercise), one of the many benefits is how easy it is to multi-task. You can make phone calls, bring the dog along, or even squeeze in some in-person socializing with a workout buddy.
Take the stairs
If you are presented with the option and there are a reasonable number of flights to climb, always opt for the stairs over an elevator. Just be cautious…some offices have stairwells with security locks on the doors! It may sound a bit impractical but parking on an upper level of a parking garage and then running the stairs is another quick, effective way to squeeze in some exercise – all while increasing your energy (really!). For example, a typical man weighing 185 pounds will burn approximately 180 calories just by climbing stairs for 20 minutes. Similarly just a few minutes of stair-climbing each day will make you heart-healthy in no time.
Do jumping jacks
As mentioned, it’s important not to discount the simple and/or quickest of workouts. Basic exercises such as jumping jacks or dreaded burpees are always a great go-to since you can perform them almost anywhere. If you are able to get in a few quick bursts several times throughout the day these “base” exercises can add up to a pretty decent workout. Just pick a few favorite compound moves to keep in your “tool box” so that when you have a few free minutes you’ll know exactly how to give your body the boost it needs.
Cary is the owner/operator of two local fitness facilities:
clubX fitness, 1236 s dixie hwy coral gables Florida 33146 www.clubXmiami.com 305.667.3539 cary@clubXmiami.com
VibeClass Fitness SoMi, 5885 sw 73rd street South Miami Florida 33143 www.vibeclass.com 305.397.8398 cary@vibeclass.com
