So you’re a busy mom of four juggling work with family time, or maybe you’re a businessman with a week full of meetings and conventions – and think there’s just no time to squeeze in physical fitness into your already hectic schedule. But there are ways to go around it and get some physical workout into your day to day activities, without taking up too much of your time.
Here are simple weight loss how to’s that you can use to shed pounds and get exercise incorporated in your day from morning to evening.
In the Morning:
- Instead of chugging down your morning cup of coffee to awaken your senses, give yourself a boost of energy by getting a few minutes of exercise. Set your alarm earlier by 10 to 15 minutes, and do some stretching or brisk walking, or maybe stationary cycling in your home.
- If you have kids, packing some balls or skipping rope in their bags can encourage them to do active play during recess.
- If work or school is near your home, leave home earlier and walk there or use your bike.
- When taking public transportation, get off at one or two bus stops before your destination and walk.
- Have a car? Park at the farther side of the parking lot and walk all the way up to the entrance.
At Work or School
- Take the stairs instead of the escalator or elevator as much as possible.
- If stuck in a sitting position for long periods of time, contract your stomach and back muscles, or do shoulder rolls and mini stretches.
- Every hour, get up from your seat and do some stretches or a few minutes of walking.
- During your lunch break, set aside 10 minutes to walk around the building.
- Instead of sending an electronic message to a coworker, get up from your seat and relay the message personally.
- Ask with your workplace health committee about any fitness events or activities that they might be hosting.
In the Evening:
- Make time for after-dinner walks, or go to the park for an hour of Frisbee with friends and family.
- Set limits to screen time at home.
- Take an evening fitness class like yoga, tai chi, or go to the local gym.
- Socialize with friends while getting fit! Ask a friend to join you for a brisk walk or quick run while catching up.
Be a Fitness Advocate!
If there are very few to none physical fitness opportunities in your community, you can speak up and encourage the local politicians and leaders of the community to start or maintain initiatives for health and fitness such as public yoga classes and bike paths.