We all have crazy busy schedules (children, work, housekeeping, paperwork… and so on) and it is sometimes difficult to find time to exercise, but don’t stress, there are lots of little ways to exercise which can be easily integrated into our daily routine. Nevertheless, no matter how busy we are, we need to find ways to be fit and healthy.
There are times when I am able to do 3 (or 4 if it's really a good week) weekly training sessions and other weeks where it's just impossible due to tiredness or lack of time (not unwillingness or laziness, no, no, I'm literally too tired to go the gym).
So here's how I incorporate some exercises into my daily life during those times. Each step taken separately may seem insignificant, but trust me if you follow them all daily, you will see and feel the difference in your body:
- Walk more:
- Don’t take the car unless it’s really necessary.
- Get off the bus or subway one station before and make the rest of your journey on foot.
- During your lunch break, go for a walk for 10 to 20 minutes (plus the air will clear your head). Keep a pair of trainers at your desk to be more comfortable and be able to walk faster.
I use the free app “ Pacer ” which lets me know how many steps I made that day and see my results on a weekly basis. This also helps myself set goals.
- In the office:
- Contract your muscles, bum and abs, in small sets of 15 to 20 seconds: it is discreet and toning.
- Sitting on your chair, stretch your legs vertically without touching the ground.
- Stretch your upper body by pulling your arms toward the ceiling.
- Legs bent, lift them slightly off the ground.
- Rotate your ankles, one by one, for 1 to 2 minutes, this will also help have better circulation.
- Take the stairs instead of lifts/escalators: yes I know it is a well known fact, but do you really do it? How many times have you found an excuse to take the quicker option?
- Cycling: when weather permits, take your bike!
- Playing with the children : run after them, jump, climb on playground equipment; believe me, It makes a good workout.
- Set small, reasonable and achievable goals: e.g. 30/50 abs or squats a day, to wake up, before you shower or before going to bed (if you still have the energy).
- Stand up whenever you can
- During spring/summer, be sure to have a walk after your evening meal (between 15 and 30 minutes or longer if you feel up to it), the kids will love to follow you on their bike or scooter and you will feel much more relaxed when going to bed.
- Dance: you like a song? at home while cooking, let yourself go for a few minutes, no one can see you 😉
- Excercice bike: receive one as a present and watch your favorite TV show while pedalling. It’s hard at the beginning but then you’ll do it out of habit.
- Carry your shopping bags and slightly flex your arms in order to strengthen your biceps.
So you see, there are some ways to exercise despite our busy lifestyle. We just need to push ourselves a bit and get motivated. You’ll see, the first visible results will motivate you to carry on until you can go back (or not) to more intense sport sessions.
And you, what are your techniques to exercice without looking like it?