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How to Move More When You Skip the Gym
WIDE_MoveOnSkippedDays.jpg
We’ve all been there: You’re running short on time in the morning or, after a long stressful day, you’re just not in the mood for the gym. It happens to the best of us, and is a normal part of living a busy life.
Missing your session doesn’t mean you have to miss out on all activity for the day, though. There are plenty of ways to get your blood flowing without doing bicep curls or running on the treadmill. Next time you skip the gym; use these tips to make your day more active.
BRING MORE MOVEMENT TO EVERYDAY TASKS
There are so many simple ways to make every day tasks, like brushing your teeth or waiting for something to print, more active: “Often times while I’m waiting for the photocopier or the microwave I’ll do small exercises like calf-raises, squats or lunges,” says Cristina Dulin, Events Director for Fit2Run, The Runner’s Super Store.
You can do the same using this simple schedule for boosting your burn on days when you skip the gym:
Morning:
• Squats while brushing teeth – 10 reps, x 2
• Lunges while walking around in your house – 10 reps each leg, x 2
• Bent over toe touches while waiting for gas to pump – 20 second hold, x 2
Work:
• Calf raises while waiting for printing or photo copying – 10 reps, x 2
• Wide squats after every bathroom break – 5 reps, x 2
After Work/Evening:
• Bicep curls with grocery bags while walking to your car – 10 reps, x 2
• Small arm circles while cooking dinner – 30 seconds, x 2
• Lateral raises with pans after doing dishes – 10 reps, x 2
Do this once or twice a week and you’ll turn them into healthy habits that help you improve your fitness and burn more calories every single day.
STAND MORE
Simply standing, rather than sitting, can have a significant impact on your health. “Incorporating standing three hours a day for five days a week supports a heart-rate pattern that equals running 10 marathons per year. Standing equals passive yet effective action,” says Katie Johnston, of Standdesk.co.
Luckily, this is easy to do at work. Here are a few simple ideas:
• Set a timer to stand once every 30 minutes.
• Organize standing meetings—the kitchen is a great spot for this, if it’s a short meeting.
• Pace while talking on the phone or brainstorming.
DRINK WATER OUT OF A SMALL CUP
Instead of drinking out of a large water bottle that lasts a long time, drink water out of a small cup on days you miss or skip the gym. This forces you to get up more often throughout the day.
If you often forget to refill your water, put a timer on your phone to get more once every hour. If you’re in the middle of a task, hit snooze like you would in the morning so you’re reminded again until you get up and do it.
PERFORM A CIRCUIT DURING COMMERCIALS
The best time to move a little on days when you skip the gym is while T.V. at night because no one cares about commercials. Use each commercial break as an opportunity to do a short 2- to 3-minute circuit. The idea is to choose exercises that are simple and easy to do with what you have. If you have no weights, choose four exercises like: Squats, crunches, push-ups, plank shoulder taps
Perform 10 reps of each one, repeating over and over until the commercials are done. Do the same circuit each time or switch it up with different exercises. If you have weights or equipment in your house, use those too.
AIM FOR 10,000 STEPS
You’ve probably heard this one before, because it’s true. Multiple studies, including this one from 2010, have found that taking 10,000 steps each day “improves cardiovascular performance and personal growth and also positively influences many variables that are indicators of health, fitness and psychological well-being.”
To make sure you get those 10,000 steps, you have to track your movements. To do so, you can get a small pedometer that hooks onto your shoe or invest in an inexpensive fitness tracker. With so many brands and types available now, you can get one for as low as $45, according to a 2016 pricing analysis—and even the lower-cost options track steps.
To make time for 10,000 steps, walk around your neighborhood with your coffee in the morning, rather than sitting. Better yet, grab a few co-workers for a lunch walk or enjoy the sunset sky with an evening stroll.
To boost your fitness, add these simple moves to your walk:
• Calf raises on the side of the curb
• Decline push-ups on the curb
• Lunges between trees
• Walk up and down any set of stairs you see
• Tricep dips on a bench
Skipping the gym doesn’t have to mean you’re inactive all day long. Instead, find other ways to move around, like walking with co-workers at lunch or doing calf raises while you brush your teeth. Say goodbye to skipping-the-gym guilt and hello to a better burn every day of the week.
WIDE_MoveOnSkippedDays.jpg
We’ve all been there: You’re running short on time in the morning or, after a long stressful day, you’re just not in the mood for the gym. It happens to the best of us, and is a normal part of living a busy life.
Missing your session doesn’t mean you have to miss out on all activity for the day, though. There are plenty of ways to get your blood flowing without doing bicep curls or running on the treadmill. Next time you skip the gym; use these tips to make your day more active.
BRING MORE MOVEMENT TO EVERYDAY TASKS
There are so many simple ways to make every day tasks, like brushing your teeth or waiting for something to print, more active: “Often times while I’m waiting for the photocopier or the microwave I’ll do small exercises like calf-raises, squats or lunges,” says Cristina Dulin, Events Director for Fit2Run, The Runner’s Super Store.
You can do the same using this simple schedule for boosting your burn on days when you skip the gym:
Morning:
• Squats while brushing teeth – 10 reps, x 2
• Lunges while walking around in your house – 10 reps each leg, x 2
• Bent over toe touches while waiting for gas to pump – 20 second hold, x 2
Work:
• Calf raises while waiting for printing or photo copying – 10 reps, x 2
• Wide squats after every bathroom break – 5 reps, x 2
After Work/Evening:
• Bicep curls with grocery bags while walking to your car – 10 reps, x 2
• Small arm circles while cooking dinner – 30 seconds, x 2
• Lateral raises with pans after doing dishes – 10 reps, x 2
Do this once or twice a week and you’ll turn them into healthy habits that help you improve your fitness and burn more calories every single day.
STAND MORE
Simply standing, rather than sitting, can have a significant impact on your health. “Incorporating standing three hours a day for five days a week supports a heart-rate pattern that equals running 10 marathons per year. Standing equals passive yet effective action,” says Katie Johnston, of Standdesk.co.
Luckily, this is easy to do at work. Here are a few simple ideas:
• Set a timer to stand once every 30 minutes.
• Organize standing meetings—the kitchen is a great spot for this, if it’s a short meeting.
• Pace while talking on the phone or brainstorming.
DRINK WATER OUT OF A SMALL CUPInstead of drinking out of a large water bottle that lasts a long time, drink water out of a small cup on days you miss or skip the gym. This forces you to get up more often throughout the day.
If you often forget to refill your water, put a timer on your phone to get more once every hour. If you’re in the middle of a task, hit snooze like you would in the morning so you’re reminded again until you get up and do it.
PERFORM A CIRCUIT DURING COMMERCIALSThe best time to move a little on days when you skip the gym is while T.V. at night because no one cares about commercials. Use each commercial break as an opportunity to do a short 2- to 3-minute circuit. The idea is to choose exercises that are simple and easy to do with what you have. If you have no weights, choose four exercises like: Squats, crunches, push-ups, plank shoulder taps
Perform 10 reps of each one, repeating over and over until the commercials are done. Do the same circuit each time or switch it up with different exercises. If you have weights or equipment in your house, use those too.
AIM FOR 10,000 STEPS
You’ve probably heard this one before, because it’s true. Multiple studies, including this one from 2010, have found that taking 10,000 steps each day “improves cardiovascular performance and personal growth and also positively influences many variables that are indicators of health, fitness and psychological well-being.”
To make sure you get those 10,000 steps, you have to track your movements. To do so, you can get a small pedometer that hooks onto your shoe or invest in an inexpensive fitness tracker. With so many brands and types available now, you can get one for as low as $45, according to a 2016 pricing analysis—and even the lower-cost options track steps.
To make time for 10,000 steps, walk around your neighborhood with your coffee in the morning, rather than sitting. Better yet, grab a few co-workers for a lunch walk or enjoy the sunset sky with an evening stroll.
To boost your fitness, add these simple moves to your walk:
• Calf raises on the side of the curb
• Decline push-ups on the curb
• Lunges between trees
• Walk up and down any set of stairs you see
• Tricep dips on a bench
Skipping the gym doesn’t have to mean you’re inactive all day long. Instead, find other ways to move around, like walking with co-workers at lunch or doing calf raises while you brush your teeth. Say goodbye to skipping-the-gym guilt and hello to a better burn every day of the week.