With 24 hours in a day, everyone needs to find time to sweat it out. Here are some ideas on how you can fit in at least 10 minutes of exercise into your busy schedule:
1. Stretch – Anywhere and Everywhere!
When you’re waking up, watching TV or even sitting down for a long duration, do these stretches:
- Chest stretch: open up your arms as wide as you can to the sides, and squeeze your shoulder blades.
- Quadriceps: stand up tall, hold one ankle and pull it backwards till it touches your bum.
- Back: Twist side to side and lifting your trailing heel as you twist left and right.
- Hamstrings: lift one leg and place it on a table/bench. Keeping your back straight, hinge your hips back till you feel the stretch behind your thigh.
2. While Travelling
- If you travel a lot, ensure the hotel you stay in has a fitness centre. Otherwise, ensure you have a mini bodyweight workout program planned.
- At the airport, instead of taking the travellator (flat elevator), walk with all your bags. Avoid pushing the trolley or even using the buggy.
- Do mobility exercises when waiting at the departure lounge. Stretch out your lower back, hamstrings and chest!
3. At Home
- Spend 20 minutes doing some sort of physical activity e.g. housework, wash your vehicle or even walk the dog.
- During commercials, try doing squats, lunges, push-ups or planks. 2 minutes of something is better than nothing!
4. Lunch Breaks
- Instead of spending every lunch hour sitting down and eating, why not join a gym nearby and spend 30 minutes doing some strength training?
- Choose a venue slightly further away than usual that allows you to walk more than what you are used to.
5. Walk or Take the Stairs Whenever You Can
- While waiting for your child at a tuition centre, take a walk around the housing area or surrounding shops. Choose to take the stairs instead of the lift whenever possible.
- Even at sports practice, do take this opportunity to jog or brisk walk around the field. Better if there are circuit training multi-stations around.
6. Have Fun!
- Take your kids out for a game of badminton, play tag or take a walk in the park after a meal.
- Indulge in an XBOX/PS3 game such as Dance Central or Kinect Sports! You can break into a good sweat with 30 minutes of non-stop dancing!
- Invest in an exercise DVD/program that you can break up the training regimen. This will allow you some time to recover and utilize time efficiently.
7. Short Workouts
- Try this workout: 15 Squats, 10 Table Push Ups and 10 Arm Circles. Do this 3 times. You can opt for other bodyweight exercises such as lunges, chair dips or good mornings.
- For core strength, try holding in a plank position, superman or hollow-rock position for 30 seconds, for 4 rounds.
When there’s a will, there’s a way. Stay committed to your goals and you will achieve success!
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How do you fit in workouts despite your busy schedule? Share with us in the comments below or on our Facebook page!