At a certain point, you will look up from your work to check the time and see that the day has already gone. You’re tired, but you still have things to do. In this busy world full of chores and responsibilities, it’s hard to find the time to get away from our workload, and even harder still to find the time of the day to exercise, with so many things robbing us of our time. Oftentimes it’s too late, you’re too tired, or things just keep popping up that need to be dealt with first. Fortunately, there are things you can do with the bits of spare time you have throughout the day.
- For those of you busy with your sedentary lifestyle, try to get up once in a while. Sitting for too long is bad for cardiovascular health. In between your work, at least every couple hours, stand up, stretch, and do a light jog in place for several minutes. Find every opportunity to get your blood pumping during this time. (As an added benefit, the increase of oxygen to your brain makes you more awake and alert to do your work.) Do sets of jumping jacks, squats and stretches.
- The stairs are your best friend. Whether it’s at work or at home, taking the stairs is a good way to increase heart rate. Take the stairs to use the bathroom upstairs. Take the stairs to deliver those documents to the higher-ups.
- Get from point A to point B—whether it’s from your office to the copier or from your room to the kitchen—while doing lunges. You may look silly doing it, but at least in a few months’ time you’ll have a nicer behind. They’ll envy you for it.
- Parents sometimes have a more difficult time dealing with trying to find the spare time when they have themselves waist-deep in diapers and baby food (and even work, for other parents). When this happens, exercise while the kids are sleeping, or incorporate them in the fun by doing Pilates in front of the TV while your kids play near you.
- Use your commute as an exercise. If you live close enough to your job, bike or walk there if the weather permits it. If you take the bus, get off a stop or two early and walk the rest of the blocks there.
- If your schedule is completely tight, try the 3-interval method of exercising in your free time. Exercise for 10 minutes in the morning before work, 10 minutes more when you get home, and another 10 minutes at night. You’ll have your 30 minutes of exercise, and if done 7 times a week completes almost 4 hours of exercise.
- Feeling like having a lazy day? Exercise, even if a little bit. While watching TV, do sit ups and crunches while the commercials are on. Even the little things can go a long way.
We all have different lifestyles and goals, but we all need that spare time to exercise. Find whatever method helps fit in workouts in your list of priorities. Whatever you do, never just toss away the idea of working out. Only exercising, even in your spare time, can help you feel better. Don’t learn it the hard way.