No Time for the Gym? No Worries.
For some of us getting to the gym 3 to 4 times per week is an unattainable goal. This can be disheartening and potentially poses a barrier to commencing on your fitness/health journey.
There are a number of ways that we can add movement into our daily routines in order to improve our health and wellbeing.
The WHO recommends a minimum of 150 minutes of moderate exercise per week and so this is what we should strive for.
Walking
Brisk walking is a fantastic way to improve our cardiovascular fitness. Walking is often overlooked but it allows us to get outdoors in nature, and brisk walking will gently raise your heart rate and increase blood flow. You should be able to hold a conversation but the body should be warmed up.
This is a perfect activity for all fitness levels and sets an attainable goal, for example spend 2 hours walking each week and track your progress. This leaves us almost halfway to the recommended 150 minutes of moderate exercise per week.
Walking can also be added into your current lifestyle for example walking to the next bus stop instead of hopping on at the nearest one, parking further away from the shops and walking.
Taking the stairs instead of using the lift can really boost the number of steps we take in a day and have a positive impact on our heart health.
Make desk breaks your new habit
Take regular movement breaks. Whatever your job is, try to avoid spending too long in one position. Set reminders on your phone if you need to. Or make sure you listen the next time your smart watch tells you to move!!
Whatever it takes make sure you form the habit of regularly standing away from work, taking a few deep breaths and doing some simple stretches. This will help to make you feel more alert and motivated throughout the busy working day and will also help to prevent pain from postural problems.
For those of us who work at a desk or spend a lot of the day driving, focus on hip mobility and loosening out the shoulders and latissimus dorsi in the back. These simple habits of regular movement and pausing to be mindful of our breath will help to relieve anxiety, fatigue and muscle aches and pains.
I have included a few examples of desk stretches, but any mobility exercises for the hips and upper back & shoulders will work.
Seated piriformis stretches hold each side for 30 secs x 3
Standing calf raises x10
Standing hip flexor stretch each side x 3
Stand tall and reach your hands overhead, lean to one side and hold for 10 seconds, repeat on the other side repeat x4
Raise that heart rate!
Raise your heart rate in ways that you enjoy throughout the day. This doesn't need to be too sophisticated or complicated.
Doing this to reach the weekly 150 minute target will reduce your overall risk for all causes of mortality and will help to keep you moving and feeling better.
Raise the game from static stretching on some of those office breaks to doing 20 jumping jacks or jogging on the spot.
Maybe you're a morning person who can do a few burpees before the morning shower to really get the blood flowing!!
Alternatively, can you find time to play with the kids and run around the garden for 10 minutes in the evening before or after dinner? Incorporating movement into family time.
Any movement at all that warms you up and increases the heart rate is the only goal here. There are a million ways we can do it that don’t take too much time or require any expenditure.
You might even develop a new skill you think you might enjoy, maybe you could skip with a skipping rope for 5 minutes or use a hula hoop for 10. Goal setting and developing new skills is great for developing your confidence and your fitness.
Over time these types of coordinated movements will help to build your concentration and your balance and proprioception, so there's everything to gain!
Collectively we can use these simple exercises to achieve a huge amount of impactful and meaningful movement across our week. All of these subtle habits contribute to healthier lifestyles and a greater sense of wellbeing and control.
If you are starting out on a new journey, remember to be kind to yourself, track your progress and gradually, over time, even those of us with the most hectic schedules can reach our exercise goals and recommended activity guidelines.
My tips
Make small impactful changes, one at a time
Record progress. Don't allow one bad day or week to determine the next.
Be kind to yourself, always
Aiming for 10,000 steps per day is a great goal, but remember to elevate the heart rate, the step count alone isn't the complete picture
Encourage colleagues or friends to tag along and get involved, some healthy competition can go a long way to motivating us all!
Set specific, measurable, achievable goals within a time frame and celebrate the achievements
Enjoy yourself and have fun!!!
