Building Exercise Into a Busy Schedule

For most of us, there never seems to be enough time in the day, especially when it comes to exercise. Life is unpredictable, with work, children’s schedules, appointments, social events, sickness, tiredness or plain lack of motivation filling up all our time. If you take a deeper look at your daily schedule, however, you can find some time to exercise.

Fitting in just 10 minutes of regular exercise here and there throughout your day provides many health benefits, including improved mood and energy level. The key is making exercise convenient. Remember, all physical activities, not just formal exercise programs at the gym, add up to a healthier you. Here are some tips.

At Home

• Wake up early and spend an extra 15 to 30 minutes walking or performing other exercises before work.
• Do housework and yard work at a pace fast enough to get your heart rate pumping. Set a timer and see how much you can accomplish.
• Be active while watching your favourite shows or during the commercial breaks. Do jumping jacks, push-ups or march in place with hand weights.
• Go for a walk or bike ride after dinner with the whole family or take the dog for a walk.

Exercise at Work

Schedule a break or use part of your lunch time to walk around or to exercise at your desk:

• Chair squats: Stand up and sit down in your chair without using your hands. Progress to barely touching the seat with your rear end.
• Standing leg curl: While standing (use a chair or desk for support if necessary), extend one leg behind you. Flex your foot and bend your knee, bringing your heel up towards your rear end. Squeeze at the top before lowering the leg.
• Desk push-ups: Position yourself in a plank position, hands slightly wider than shoulders on the edge of your desk. Keep abdominals pulled in to support lower back. Slowly bend at the elbows and lower your nose toward your desk. Push back up to start and repeat.

Exercise During Everyday Activities

• Park your car farther away from your destination and walk the extra steps to work, stores, appointments and errands.
• Take the stairs instead of the elevator every chance you get.
• Spend time actively playing with your children or grandchildren.
• Walk in rather than using the drive-through window.
• Carry bags to your car instead of using a shopping cart.
• Anytime you’re standing in a line, contract your abs ten times and then your glutes (“back end”
• muscles) ten times.
• If you take the bus, get off at an earlier stop and walk the remaining distance to your destination.

This article is provided by ComPsych Guidance Resources, your Member and Family Assistance Plan provider. If you liked this article, check out www.guidanceresources.com for more helpful information on managing your well-being.