It is important to move our bodies. We are bipedal critters, made/designed/evolved/adapted to move. Movement produces a variety of desirable side effects, including lowered blood pressure, better mood, better blood sugar control, and a stronger body. But who has the time, right? An hour or two at the gym or out on the road running or doing crazy yoga moves on a daily basis is just not feasible for most folks. What to do, what to do? It's important not to get frustrated and give up altogether. I've learned that exercise doesn't have to mean special clothes and shoes and breaking a big ol' sweat. There's a lot you can just do while you go about your business for the day.
In Turkey, I learned about the ease with which exercise can be built into a day out of necessity. Walking to the stores and markets to get groceries and run errands meant that I was probably walking 1 or 2 miles a day, without ever putting on workout clothes and sneakers. I was having to carry bags of groceries for some of that distance, climb stairs, avoid tripping over sidewalks...great cross training! I learned to dress in a way that was presentable, but comfortable, and wear shoes that were flat and good for my feet, but not sneakers. I stopped "working out" so much, and started to go about my daily tasks. This was a great way to increase fitness, though not always enjoyable. Rain, heat, and humidity can all make running errands a lot more daunting, and pulled shoulder muscles from trying to carry home too many groceries were fairly common. But it did keep me moving! It's harder in suburbia. There are no stores to walk to - everything is 2-3 miles away from my house, so that means jumping in the car anytime there are errands to be done. Very irritating. I hate sitting in cars when my body is so good at walking. I have developed some tactics to stay fit and stay on my feet despite this change in lifestyle. I thought I'd share some below. If you have other ideas, feel free to comment. I do participate in some intentional exercise, but not much anymore. The backbone of my fitness routine, at this point, is all done at home or on the streets around my home. Two days a week, I do a bodyweight-based strength routine that takes 20-30 minutes. Easy. Once a week, I try to do some sprints and interval training on the treadmill or with a jump rope (not a pretty sight due to my remarkable lack of coordination, but a really hard workout), or outside when the weather permits. This is usually limited to 30 minutes. I might do yoga or pilates once a week, go hiking in the mountains, or take a swim at the Y, but lots of weeks it just doesn't happen. The rest of the exercise I get is just built into my day. People who work on their feet all day (teachers, nurses, doctors, construction workers, etc.) have some great built-in activity. But for many people, a desk job or other sedentary work makes it difficult to stay active. Living in the suburbs makes it challenging, as well, as there is nowhere to walk. Here are some ideas for keeping active: 1. A standing workstation. I first read about this idea on Mark's Daily Apple, and I have grown to love this adaptation to my working time. Last year, I set up a standing work station area in the back of my classroom at a lab bench. When I want to sit down, I just move my laptop to a table or desk. Of course, they make real, honest-to-goodness adjustable work stations, but this works just fine for me. Why stand more? Standing uses more energy than sitting. It allows you to do a number of fun stretches, exercises, and maneuvers while you type or surf or read or grade papers...toe raises, lunges, squats, standing tree pose...you get the idea. Sure, you'll look funny to your workmates, but who cares. You should feel more alert and engaged in your work than if you were sitting all day, so you'll be more productive. OSHA has published guidelines for setting up an ergonomic standing work stations. You can see them here: http://www.osha.gov/SLTC/etools/computerworkstations/positions.html 2. If you don't live in a big city, pretend like you do. Park far away from stores or other destinations when shopping or running errands. Carry your bags back to the car instead of using a cart. (I know, I know, this doesn't work well for moms with young kids. Sorry. You get enough exercise chasing toddlers.) Walk to the end of your street and back once or twice a day, just because you can. 3. Work some bodyweight, strength-building activities into your daily routine, especially easy if you have kids to play with. When you walk down the hall, mix in some lunges. Get in a plank position, call yourself a bridge, and let your kids crawl all over you. Crab-walked or bear-walked lately? It's a great full body exercise, and your kids will gladly race you. Do 40 squats or 60-second plank hold during a commercial break. Run up and down the stairs 10 times. Again, you might get some strange looks from those around you, but that's okay. You're getting fitter. 4. Housework like cooking, cleaning, laundry, and vacuuming requires moving, lifting, standing and provides some great activity in the day. Don't underestimate the contribution of these activities to your overall fitness level. 5. I tend to want to sit when I get on the phone. I have no idea why. Try standing. Waiting somewhere? Stand. And so on. All of these small efforts through the day will add up to make big changes without setting aside time to "work out". Any other ideas?
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AuthorI'm Emily. I currently work in online education management, but I also have a Masters degree in Nutritional Sciences (my true passion). In addition, I am a mom, cook, avid reader, novice gardener, and enjoy all kinds of outdoor activities. On my blog, you will find articles on food, fitness, weight management, and eating issues. ALL recipes on my blog are gluten-free. Many are low-carbohydrate. Most are grain free. Enjoy! Categories
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June 2019
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