In this age where our schedule is packed to the brim, exercise is often relegated to the backseat because “there is just no time”.
The prevalent “all or nothing” mindset when it comes to exercising – “either I work out for 40 minutes today or I don’t” – is not effective for weight loss nor helping to keep us healthy too.
Short exercises adds up.
Here we list down 7 simple and effective ways you can sneak in a work out into your busy schedule:
1. Add walking into your daily routine
If you drive to work, park your car further away from your office so you can walk for 5-10 minutes. If you take a bus, alight one stop before your original stop and walk to your office.
Have a dog? Walk it twice a day!
The intention is to walk at least 10 minutes every day to work out your heart and lung muscles so they will become stronger. Walking also helps to reduce stress and improves your mood, among its myriad of benefits.
2. Sweat it out before shower
Before showering each time, set the timer and do 5-10 minutes of jumping jacks. This can help you burn an approximate 90 calories.
You can also alternate between jumping jacks and 50 crunches or sit-ups before each shower each day.
3. Work out while waiting
If you are waiting for the lift, or for the next bus or train, strengthen your core with ab exercises.
- Stand with your feet parallel and your knees relaxed.
- Contract the muscles around your belly button.
- Then elevate your upper torso, and release.
- Finally, contract your buttocks for a few seconds.
4. Netflix and exercise
When you are watching TV, do leg exercises and lift with small weights instead of merging into one with the sofa.
One tip is to put your weights, yoga mat, or kettlebell by the TV so that they are easily accessible and serves as a great reminder too!
5. Beauty workout before beauty sleep
Before bed or while you are putting on a facial mask at night, do a few repetitions of dumbbell exercises or plank exercises.
6. Burn calories before consuming them
When you are cooking dinner, you can try doing a standing push up while waiting for the soup to boil or rice to be cooked – stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
7. Workout while working
Whether you're working from home or at an office, switch your chair for an exercise ball for 10 minutes at regular intervals to improve stability and balance. Sitting on it constantly engages the core abdominal muscles. Stronger ab muscles protect the lower back and promote better posture.
Keep in mind though that these 10 minutes work outs are good and effective for helping you to stay motivated to exercise.
They are supplementary, so don’t forget to schedule in your 20-40 minutes cardio intensive work out each week as well.
Have fun and we wish you great health!