Some exercise is better than none!
We all know how difficult it can be to make time for exercise when you have a million things to do in the day. Sometimes making it to the gym (or even the on site fitness center) just does not make the cut, even though you know it should be a priority. The good news is that there are plenty of ways to get some exercise in on days that the gym is just out of the question.
Changing your daily routine to fit in 30 minutes of exercise can put you in a better mood and takes away the guilt of missing a workout. These are some great alternatives for exercise to help you burn some calories throughout the day.
Park farther away. Whether at work or at the grocery store, park in the back of the parking lot so you have to walk a little farther. It will take some extra time to get inside, but those few extra feet you need to walk will add up by the end of the week.
Take the stairs instead of the elevator. Taking the stairs is a great way to get your heart pumping and burn some extra calories while at work. This is also something that you could do for 10 minutes in between meetings. Instead of grabbing some coffee, hit the stairs and climb up and down for 10 minutes.
Exercise on your lunch break. There are several ways for you to get in 15 to 30 minutes of exercise on your lunch break depending on how long you have. A few great ideas are walking around the building; climbing stairs; or doing jumping jacks, push ups, or crunches.
Grab the basket at the grocery store. When you carry the basket, you’re using your upper-body much more than you do when pushing a cart.
Simple and easy, take the next few minutes to rotate through these simple exercises three times, 10-15 reps each:
1. Chair Dips - stand in front of a stable chair, place your hands on the seat of the chair and walk your feet out in front of you. The further out you place your feet, the harder the exercise. Now slowly lower your body, bending at the elbows until they reach 90 degrees and then straighten your arms to the starting position.
2. Squats - with your feet hip width apart, keeping your chest up slowly sit back as if you were to sit in a chair. As you lower your body keep your knees in line with your ankles, do not allow your knees to go out past your toes. Once your thigh is parallel to the ground, drive through your heels to stand up.
3. Push ups - place your hands shoulder width apart on the floor, either remaining on your knees or up on your toes, walk your hands out until your body forms a straight line. Avoid letting your hips drop or raise up, do your best to maintain proper form. Slowly bend your elbows lowing your chest and body to the floor maintaining that straight line. Once you are about a fist width from the floor push through your hands, chest and shoulders to the starting position.