April 9th, 2014
6 Ways to Incorporate Exercise When You’re Too Busy to Workout
Are you getting enough exercise each day? Statistics Canada reports that 30 minutes of moderate intensity most days will reduce the risk of chronic diseases, while 60 minutes can prevent weight gain.
But we all know it can be hard to find time in our already busy schedules. If you absolutely can’t fit in that workout, get creative and incorporate movement into your normal routine. Here are six easy things you can do to stay active throughout your day.
How to Stay Active When You're Busy
1. 7:00 AM: Squats While Brushing Your Teeth
You can’t get much simpler than that! Try doing three sets of 10 reps before you put down your toothbrush. Remember to keep that chest up to avoid drooling!
2. 8:00 AM: Standing Calf-Raises
While waiting for your streetcar, bus, or train, get in some solid calf work! If you are carrying bags, distribute the weight evenly between arms and raise up on the balls of your feet for two seconds, lower down for four seconds. Aim for three sets of 10 reps.
3. Noon: Push ups Before Lunch
Placing your hands on a wall, desk, or chair (without rollers), bang out 5-10 push ups to tone your arms and shoulders. Repeat one to two more times for a challenge.
4. 6:00 PM: Subway Surfing
If you’re a transit rider, challenge your balance by standing on your bus, subway, train, or streetcar on the way home. Stand close to a pole so you can grab on if needed. Your core and the muscles in your legs will feel this one as you work to keep balanced.
5. 7:00 PM: Jumping Jacks
While waiting for your pot to boil or veggies to steam, do jumping jacks intervals. Try 20 seconds on/10 seconds off for eight cycles and you’ll soon be sweating!
6. 9:00 PM: End Your Day With Pilates-inspired Breathing
Sitting or standing tall, breathe in deeply through the nose for five counts as you push your belly button away from the spine. Next, exhale fully through the nose for five counts as you push your belly button in towards the spine. Keep your ribcage closed to really fire up your abdominal muscles. Repeat for five to 10 full breaths.
Note: If you are new to deep breathing, you may experience some dizziness, which is normal. Start with three to five each day and work your way up.
Book in Your Workouts
There you have it, six easy ways to keep fit in a busy day. Try them out and see how many you can check off each day!
One of the best ways to stay committed to your workouts – even when you have a busy schedule- is to book in your workouts with a personal trainer ahead of time. This ensures that you don’t get so busy that there’s no time left for your workout.
Get in touch with us today if you’d like to make your health a priority. We have a free first workout and assessment with your name on it.
Updated on July 5, 2022.