Get Exercise in to Your Day!

by kellylavieri on April 3, 2015


We all have heard that exercise is so beneficial, but fitting it into a busy schedule, however, is another challenge! Nevertheless, exercise pays back many times over, once you get started.

The good news is that you might need less exercise than you think to reap all of the benefits. Numerous research studies report if you are already at a decent level of fitness, hitting the gym just once per week improves muscle mass and overall health. However, most experts agree that you’ll see the best results by getting at least 2.5 hours of exercise each week. If you haven’t read my earlier blog 3 simple steps to making exercise a habit I recommend you take a look to help you get started.

Here are some ideas that you can use to fit more exercise into a busy schedule:

Get up Earlier!

  • If you can, get up an 30 minutes earlier than you do now, and go for a walk or run, do yoga, or go to the gym.
  • Studies have shown that people who get up and exercise first thing in the morning are more likely to stick with the activity and achieve their fitness goals.
  • Another benefit to exercising early is that the activity boosts your metabolism for the next few hours, allowing you to burn more calories throughout the day.

Slip Exercise in at Work.

  • When you pull in to your organization’s parking lot, don’t look for a spot closest to the door. Instead, choose a spot at the opposite end of the parking lot, and walk. These additional short walks can really add up over time.
  • Mid-day walks can help boost your metabolism, relieve stress, and allow you to focus more when you return to work.
  • Add more steps to your day by avoiding the elevator and escalator, and by taking the stairs instead. If you work in a high-rise, climb a few flights up, then take the elevator the rest of the way.

Stand When You Can

  • Standing burns more calories than sitting. So, whenever you can, stand up to talk to colleagues or clients. Or, walk to your boss’s office for a chat, instead of using the phone.
  • If practical, consider using a standing desk (which allows you to stand while you’re at your workstation), instead of your traditional desk.

Sit on an Exercise Ball

  • If practical, consider sitting on an exercise ball (also called fitness balls or stability balls) at your desk for a portion of the day. Exercise balls can help you burn hundreds of additional calories each day, because they force you to make tiny movements to keep your balance.

Although all these tiny movements and adjustments may not seem like much, they do add up. Your back and core muscles get a constant workout, and your posture improves.


Keys to Success…

Exercise has been proven to help reduce stress and depression, increase energy levels, improve overall health, promote better sleep, and boost the immune system. This, in turn, means that we can focus better on our work, we have more energy to achieve our goals, and we take fewer days off sick.

To fit exercise into your schedule, focus on finding simple steps daily to be more active. Park further away from your office and walk in. Use an exercise ball as your desk chair. Make time by getting up early to run or work out.

Exercise doesn’t have to be intense or prolonged to have a positive effect on your life!

Helping you live your life better, daily! K:)

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