I told you last week that I would share some moves with you so that when you just don’t have the time or energy to work out, you can at least add some simple moves to your otherwise sedentary day.
Here is a list. No, it isn’t the ultimate,but it will help ~~ I really do encourage some form of exercise ( that you like). Try them and let me know how you do!
1. When you need a break, get up from your chair and do 20 squats at your chair. Simply stand up and sit down, but before you actually put your weight on the chair stop and repeat … 20 is good, 50 is great!
2. When you take a washroom break, instead of walking to the bathroom, lunge to the bathroom. However if you have left it too late, you might just want to lunge back to your chair when you are done!
3. Putting clothes away, instead of packing them all together, to get in more steps, take each persons things to their room and come back for the next load.
4. Take a quick break from the computer ~ go outside and do a few laps of the house (including up and down all the stairs once or twice). You could do it in the house but you may end up going up and over furniture to make it very far… isn’t that bad an idea! In an apartment, go up and down the hall a few times.
5. When hanging washing on the line outside leave the basket of clothes and the pegs in the one place and walk briskly back and forth to them. If you don’t use the clothesline, then make sure that you pick each and every article out the the washer and then put it in the dryer as you do a deep squat as you put each item into the dryer.
6. When you are making your lunch or snack, do some squats or lunges while you wait for the food to heat.
7. Skip, march or run in place as you wait for your water to boil for your tea.
8. Take a break and do some curl ups ( or a plank) or push ups. The pushups can be done against the counter make sure you are as straight as possible from shoulders through to your heels.
9. Sitting at your chair, sit back and then push your elbows against the back of the chair and hold the muscles tight. You should feel that in your back arms and abdominals.
10. Sitting in your chair, put your hands on your chair and simply lift yourself off the chair with your arms. Keep your feet on the floor.
If you are not sure of what I mean, no problem I can explain them or even put them up on video! Oh and make sure that you use your ABS, that would be your abdominal muscles all day long as much as possible. I wrote a post on tightening your abs a while back so I will share that with you, it is called the best Ab exercise of all.
Happy Exercising, and please let me know how you do, or what you do!! Those of you who are dead set against it, I dare you to try it!! Maybe you have some great ideas… I will be putting up another post with some more ideas in a couple of days!
Holly,
These are some great and simple ideas for getting the blood circulating during the day. My wife and I have been doing the 7 minute workout and find that although short in duration it is a very effective way to build muscle and feel your body is alive.
RICK
Rick Lelchuk recently posted..Happiness Is The Key
Thanks for stopping by, Rick. I believe that the best way to be fit is include all these little things throughout the day, and get in a good workout too!! Some people don’t find they have time so doing little things all day long, ( somewhat how our forefathers did– although they did more heavy work!!) will certainly be better than being sedentary all day long!
Great tips Holly! I work at home and I rarely do exercise because I have a heart condition that hinders me from doing strenuous workouts. But I think these sets of light exercises will help me shake away the cobwebs. Thanks!
I always believe one has to do exercise of some sort. So I am so glad you can make use of these. I often ask my Grandfather (98 this Oct), what he does? If he can do some of these I figure most folks can. What do the Dr’s say you can do? You want as healthy as heart as possible. Thanks for stopping by and sharing, Kanna.
Health is wealth, I know only when the health is really good then only we can make a richer life to be happy. So it is always a good point for us to get self trained on healthy way of living.I feel these tips will really help in weight reduction as well.
Lea G recently posted..Period pain comics: it’s break time!
Health is a very important part of wealth! I believe that too! I feel that sometimes we need to go out side ourselves to find the information that we need. We can’t study everything about all subjects and expect to know enough about each, that is what the expert in the field is all about. I look to the ‘experts’ in technology to help me as I don’t want to take the time and stress to worry about that part of my business so I can do what I love. Exercise is only 10 % of the weight reduction formula, but it will definitely make a big difference! The most important part of weight loss is the food intake…. I know it was tough for me to take when I figured that out too! Thanks for stopping by and sharing Lea!
I really loved these tips, despite being so bust in my routine I would like to take out some time and work out and make my self fit and healthy to keep my self active.
Leonor Miller recently posted..Bras ergonomique Ergorest
So important to be fit and healthy. Having an active lifestyle is certainly t=important. It has so many benefits ~ mentally, physically and physiologically, I often wonder why people dislike it or don’t make time for it. Give your body and mind a treat each day, do fit in some exercise! Thanks, Leonor!
Holly, what a creative way to exercise in those spare minutes at the office ! I think it is awesome! I find myself saying, I don’t have time and you just proved that yes there is time, even those few minutes, will make a difference.
Thanks, Alicia!! So important to treat your body like the temple that it is. Do your best to fit in some form of movement ( or exercise), whatever you want to call it. It is so beneficial!
These are great tips Holly! I have a kind of built in exercise tool – my house is built over my garage and I have to walk up 2 flights of stairs to get to my front door and I make a point of using the stairs several times a day. Thanks for the inspiration!
marquita herald recently posted..Do You Suffer From the Need to Please?
Great ‘stairing’ it Marquita! I have to admit, I have gotten more educated over the last few years, and must tell you that the stairs area great, cardio is wonderful…. muscle work is essential!! Do you do lunges and squats and other muscle builders on those stairs! Think about incorporating some strength work, if you aren’t already, you will need it and your body will love it! Thanks for stopping by!
I love these ideas. They are so easy to incorporate into my day. You can also incorporate these things while bringing in the groceries. I usually try to do it in one trip. Now I’ll try to spread it out so I don’t “spread out!”
Debbie Lattuga recently posted..Writing to Impact Change – Free Ebook
Cute, Debbie!! Spread out the exercise so I don’t spread out!! Good idea!! I always tease my classes, when you go grocery shopping, take 2 hand baskets and when they are equally heavy, go down an aisle and do some lunges with them as you search for your next item! Yeah you might look silly, but your legs will love you!! Ha ha. None of my people have admitted to the lunges shopping yet!
Hi Holly,
These are great tips. I can add 2 more of my favorites.
When at work, instead of taking the elevator to my floor, I get off on the floor below and walk up the stairs. If I’m really feeling ambitious, I do 2 floors!
Also, whenever I drive to the store, I park as far away as possible, to get some walking in.
Like you said, every little bit helps!
Dr. Bob Clarke recently posted..Lessons from Hurricane Irene: Are You a Survivor or Victim?
2 perfectly great options!! Thanks for sharing, Bob!
Cool moves! Honestly, sometimes I forget realize the importance of exercising due to the busy schedule but exercise really does a difference..
Thanks for sharing
Jeff
Jeffrey Sooey recently posted..How to Become A Certified Relationship Coach and Fill a Real Need
I can lead you to several posts here on my site that I have about how important it is to have exercise in one’s life. It really does make a difference, physiologically, mentally and physically. For some it may be hard to imagine, as they have bad memories of past events with exercise. I just wish that everyone would be patient enough to put enough exercise into their day long enough to really reap the benefits. I for one, will never stop ( unless I physically cant) I can sure tell when I don’t exercise. Hope these help and you keep coming back for more! Thanks, for stopping by, Jeffrey
Great moves you’ve got! We all know that having enough exercise everyday is extremely important. Exercise can be an important weapon in the fight against high cholesterol, heart disease and other obesity-related diseases. So a big thanks for sharing us your thoughts about simple exercises that we could do during our busy schedules
Tony Tate@Leadership recently posted..What Tigger Taught Me
Hi Tony, Definitely an important weapon against the things that you have mentioned. Making exercise a part of one’s day is too beneficial to avoid. Yes we all know the benefits, now to get people out and getting some exercise done! These few exercises are just a few that one can do. And it is actually quite amazing how little one has to do to get benefits for the things that you have mentioned above. Thanks so much for stopping by!
Holly,
Great suggestions for adding exercise into a busy daily routine. I have decided to put my health first and get to my health club as often as possible. It takes a few hours out of my day because I have to drive a distance in both directions. For a long time I was putting my work first. My focus has shifted. I love that sense of strength as I gradually increase the numbers on the weight machines, increase the number of reps, and have this sense of easily standing taller as my muscles become more taut. And then I do my yoga balances in the jacuzzi and my pilates abdominal work in the sauna.
Erica
Dr. Erica Goodstone recently posted..Cheating is a Dirty Word – Beware!
Awesome, Erica!! Such a great lifestyle your are choosing for yourself!! I love to hear this! Yeah taller, yeah tauter!!
These are great suggestions Holly! I used to be more diligent in including exercises into my daily life but I need to get back on track.
Thanks for the motivation!
Kevin
Kevin Martineau recently posted..Praying for our children
Yes, Kevin, if you aren’t diligent now, you will pay for it later!! So if you can work it in for yourself, get doing something for your body! Keep me posted!
Hey Holly,
Great tips. So many lunges and squats. Not sure if I really like those LOL!
I know they are good for me.
Thanks for reminding us that we can fit exercise into our day in many unique ways if we just think outside of the box.
Blessings,
The GREAT Edward recently posted..Share Your DREAM Friday – With Special Guest Dreamer The GREAT Dani Nir-McGrath!
Sometimes the things we dislike the most, are things we aren’t very good at!!! At least that is what I tell myself when I dislike an exercise!! Ever heard of squat thrusts?? That’s my love/hate exercise So I am going to say to you the GREAT Edward, get out there and do some squats and lunges!! Thanks so much for stopping by and sharing!
This is interesting ideas for exercise. Maybe I just try other moves since I just don’t like squatting. Taking breaks from computer and work are something that I needed to do so that I couldn’t feel stressed out. Chairs seem a nice and simple tool for exercise.
Stephan Hilson recently posted..Comparateur de forfaits mobiles
You don’t like squats? Or you don’t do them well. Does it hurt? The reason I ask is that when we don’t like it is often a sign of I can’t do it well enough. I have a love/hate relationship with squat thrusts. Chairs are excellent tool.. Have you checked out my video at the right… maybe you will find some more exercises that you can do at your desk?
Hi Holly
Great post.
I am i sport junky and to more specifically endurance
sport like cycling and swimming.
It rely help me to work through promlems and it also make
me feel good.
Great examples for people that just to do something with out a lot of hard work
Regards
Theuns
Theuns recently posted..Why you need to smile: The Hidden law in the law off attraction
Thanks for stopping by Theuns! Great to hear that you are doing the cycling and the swimming. I am a strong advocate for muscle and strength training: not so that I end up with huge bulk and muscle but for toning and strength through out life… Thanks for stopping by~
I have been doing 1, 2 and 10 but I really know I need to be doing more. I get so involved with work that I put it off.
It is a habit we have to make a priority!! You are off to a great start! Keep doing and slowly talk yourself positively into just one more… When you realize that you will only get weaker if you don’t do something that may help.. That is what is scary for me. I see many older women and men who are not capable and I know that if they added some exercise and especially strength to their life, they would be so much better off. I think it may take a while to get more people making the conscious effort to exercise. It isn’t an easy thing to add to one’s lifestyle when one has never done much, not really liked it ( bad past experience), or gotten out of the habit with a busy lifestyle. Thanks for stopping by Melodie!
Hi Holly,
Great tips! I think it’s so important to keep active and if we make the effort every day it becomes easier and easier making us feel so much stronger.
All the best,
Emma
Emma recently posted..Why Video Email?
I could not have said it better myself , Emma!! Thanks for stopping by!
These are some great tips. I have heard the usual – park as far away from entrance of where you are going as poss, and take the stairs not the elevator” but these are some new ones. Not sure about lunging to the bathroom tho, since I usually wait too long, I will lunge back.
Joanne Massey-Dean recently posted..Is mineral oil in your skin care products?
Hi Joanne! I got that suggestion from a friend! Going there might be hazardous, so just lunge on the return!! So many things one can add into the day to be more physical.. Come back soon and I will have another post with more suggestions.
Those 10 simple moves is very useful! I will try that on my own!
sarah recently posted..Luxury Ski Chalets
Have fun with it, Sarah… if you come up with your own great ideas, please share them back here!
Hi Holly,
Many thanks for this post and your advice about leaving the computer is so important.What I find is the best for me is when I am organizing my day to make sure I take a break for a walk before lunch , and teatime. If I do not do this I feel very tired in the evenings. Many thanks for your tips. Take care Rosemary
Rosemary O’Shaughnessy recently posted..Dragon NaturallySpeaking 11 Home Edition (PC) Our Review
It is amazing how much a little exercise can revive us!! Thanks for sharing, Rosemary