06 Dec I Don’t Have Time to Exercise
Good news for you. Research is showing that natural movement throughout the day has important benefits for your health. You may not have time to get your exercise at the gym or a yoga class, but you can still get movement in.
Your ancestors didn’t have an exercise program. Instead, they did work. They lifted heavy objects, not free weights. They hauled water. They walked long distances. They pushed plows and wrung out wet sheets. In other words, they moved all day everyday. They did not sit all day at a desk.
Sitting is the new smoking.
Your body was not made for sitting all day. Research is showing that whether you exercise or not, you will have health risks from extended sitting.
So here are some tips for getting in some natural movement throughout your day. Choose what works for you.
Chair squats. If you have a desk job, get up and down from your chair 12-14 times in a row. It’s like doing a squat in the gym. And it will get a little blood flowing, maybe flowing to your brain for better focus.
Walking meetings. Invite your coworker to walk and talk with you instead of chatting by phone or text. Walking is a good stress release, also handy at the office.
Stand when you’re on the phone. When you do make a phone call, use that as a signal to get up out of your chair and stand.
Park and walk. I never do this because I’m always running late. But since you are much more disciplined than that ;), you can allow an extra few minutes to walk a couple blocks.
Get a dog. My dog forced me to walk every morning, whether I wanted to or not, even when I was running late, and if only for a few minutes. She also made me get up off the sofa to let her in or out.
Old fashioned housework. Pushing mops, making beds, cooking dinner, all the things you do around the house have you on your feet and using your body.
Gardening and yard work. Pulling weeds and hauling mulch is exercise. So is power washing your patio or hanging your Christmas lights. You’re also getting sunshine, which helps with sleep and your vitamin D.
Put things out of reach. Like put your printer across the room from your desk. You will have to decide how to do this, because you may lose some efficiency, but the extra steps can be worth it.
Take the stairs. Climbing stairs is excellent exercise. And it’s good preparation for travel. If you are lucky enough to go to New York City, or even to Paris, you will climb many flights of stairs. I even made extra trips up and down my stairs at home to get ready for a vacation.
Sit on an exercise ball. That keeps you using your muscles to balance, instead of collapsing in your chair at your desk. Or, if your chair has arms, lift yourself up and hover over the seat–tones your triceps and core.
Stand at your computer. Get a standing desk. I recommend one that adjusts up or down, because everyone will sit some. Or set your computer on the kitchen counter at home.
Get a buddy. Social support is great for keeping you motivated. Just when you start rationalizing with yourself that you don’t need to walk, your buddy will say, let’s go.
I’m a Board Certified Functional Medicine Health Coach. I can help you figure out if any of these tips fit in with your life. You won’t have to do them all, but every little bit helps. Let me listen to your story and hear about your goals. Together, we will work out a path for you to get there. We can conveniently meet by video chat. And you can pay for just one session and then decide to add more or not. Contact me and let’s get started.
How do you fit in natural movement during your day? Please share in the comments.
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