Sustainable food, why not sustainable exercise?
How regular is your fitness routine? Do you find yourself going 1, 2 or 3 months to the gym then falling off? Things get too busy, weather changes, travel is too much, kids? The list is endless.
There has to be a way to have an exercise program that you can fit in when you are on the go or you just don’t have access to equipment. Good news, there is and it is not as difficult as you may think!
The key to staying active and healthy when life gets hectic is to find small pockets of the day where you can fit movement in. The key word here is movement. It doesn’t have to be exercise in the way that everyone thinks. If you can get your body moving for as little as 30 minutes a day you will see feel the changes.
How do I fit in 30 minutes is a question I get a lot during the day. If you are really strapped for time you can break it up into 10 minute segments that will total your 30 minutes. For the best results you need the three 10 minute segments to be at an equally high intensity. You have to get your heart rate elevated enough to give you benefit (over 65% of your heart rate max).
The following are some simple ideas to get in more movement without going outside of your daily routine too much. These are lower intensity movements that can be applied in addition to the 30 minutes of higher intensity movement.
If you drive to work, park farther away in the lot. I know people say this a lot but trust me it makes a difference!
Walk to lunch if it is under a mile away and there is a sidewalk or nice walking path available. Not only will it get the blood flowing before lunch. It will aid in digestion after you eat. I don’t think anything is more pleasant than a nice post lunch walk!
If you have a choice between and escalator and stairs and you’re only going up a couple flights, take the stairs. This is another example of the little changes in your routine make a big impact.
MAKE TIME!!
Your health is one of the most important things that you are in DIRECT control of. Use that to your advantage. Be selfish here, think of yourself first. Schedule time before work, at lunch or after work. If it is only 30 minutes it will still have a positive impact. During these 30 minutes is when you want to crank up that intensity. You’re going to sweat here so get a towel!
– Interval Sprints (Look at our Dynamic Duo post and you can do that by yourself)
– A six exercise circuit. Pick six full body exercises and do them without a break for 15 repetitions and repeat 3 times. After you complete the circuit rest for two minutes.
For example here is quick routine.
1. Pushups
2. Bent Over Row
3. Squat to Overhead press
4. Walking lunges
5. Jumping Jacks (30 seconds)
6. Step up with Bicep curls
Use tools to help you achieve your goals.
There are a bunch of great apps out there (Map My Run, Strava, My Fitness Pal) and also fitness tracking gadgets (Fitbit, Jawbone, Old Fashioned Pedometer). The more accountability you have the more likely you are to see achieve your daily goal. You can set a step goal for the day and try to reach it by the evening. In my experience if you are 700 steps short and it is a nice summer night, you will go for a walk to get those last 700 steps. Instead of sitting on the couch because the work day has wiped you out. It is that feeling of accomplishment that will keep you on track everyday.
All of these apps have the ability for you to connect with friends. Even if you do not have a trainer to see everyday you have a friend or family member to keep up with. If you are having trouble sticking to your routine challenge a friend! It will keep you both going strong and give you both something fun do during the week.
Accountability can go a long way in creating habit.
Now that you have been armed with easy to use information, get up and use it! Walk to the water cooler, do a few laps up the stairs, or just go walk to lunch!
