For those who have a jam packed daily schedule with either work, family, or school may find it extremely difficult to get any type of workout in on a regular basis. However, even with a crazy, busy day that seems like it is frantically non-stop, you may find that squeezing in a subtle workout throughout the day can be just what you need to increase your heart-rate, burn off some extra calories and even get rid of some of the stress that may be building up. Sure the workout won't be as intense as a two hour long run around your neighborhood but that's not what you are really looking for since you wouldn't want to get drenched in sweat and still have to finish the work day.
When looking to get a quick mini-workout in during the day, you have to look at the type of day that you have while at work, or wherever you are during the day. If you are in a work type scenario, the times that you will be focusing on are before work, break, lunch, and after work. You will find that repetitions could be turned into a quick workout that if done a few times a day, turns into a decent amount of physical activity that you can be relatively proud of. Whereas if you are a stay at home parent with small children to take care of, you will most likely have to work around the kids' schedule, school, activities, and especially the hallowed nap time.
There are Subtle Opportunities to get in Mini-Workouts Throughout the Day
For example, in my situation as a fifth grade teacher whose classroom is located on the second floor, I have quite a number of opportunities per day where I have to walk up and down a flight of stairs to get to my classroom. Just counting the number of times that I go up and down the flight of stairs before school, recess, lunch, computer lab, etc. I average about twenty trips on any given day. I was actually surprised at the number when counting the trips up and down those stairs! But afterwards I realized what was actually happening. Those twenty trips up and down the stairs is a form of exercise. Those trips up and down are forcing me to use muscles while at the same time increasing my heart-rate, even if it is for a brief moment. Now think if those twenty trips a day were multiplied by 2, 3 or even 5 times on a daily basis, I would be walking up and down those stairs over 200-500 times a week.
Even though this is not a sweat dripping workout, I am building leg strength, stamina, and increasing my heart-rate which in turn burns calories. And since I've made it a habit to always eat in a healthy manner when working, for me the workplace has turned into a healthy haven of nutrition and the occasional mini-workout.
I even do arm/shoulder exercises when carrying books, papers, or student cumulative folders to and from my classroom. Why not? I have to walk back to the room or office anyways so why not lift the material in the air 40 times during my stroll.
Sure it may look a bit odd if you were in an office setting and you see someone lifting their arms full of papers or books into the air repeatedly, but for my own personal work situation, I am really not seen when doing that. Once in awhile I've heard a teacher call out "Oh Mr. Gomez, you getting a workout in!" and I just smile and respond "You know it!" and continue on with what I was doing.
Even if you had to be a bit more sly about it, think of where you could possibly do something similar as long as it does not cause a distraction or put you in harms way. In other words, I don't lift books and papers while I am walking up and down the stairs
Think of Your Own Daily Routine and See Where You can Squeeze in Mini-Workouts
If you work on the second floor or higher in an office building, think about taking the stairs as much as possible instead of the elevator. Even do multiple ascends and descends whenever you can for an added five to ten minutes of physical output. During your break or lunch time off, consider bringing tennis shoes so you can get in a nice brisk walk for 20-30 minutes. If you take care of your children at home, think of how you could get in a quick workout. Maybe while the kids are napping, or when they are in their playpen. There is even a fantastic at-home DVD program designed for those with an extremely limited amount of time on their hands. It's appropriately titled "10 Minute Trainer" and has received rave reviews from those who desire a quick, yet effective workout in literally 10 minutes.
Hopefully this has got you thinking about your own work or daily situation and where you might be able to get a mini-workout in. Finding times for mini-workouts can get addictive when trying to squeeze in three minutes here, and five minutes there. By the end of the day, when you tally up the amounts, you may be at 30-40 minutes and the whole time you were at work. Doing this regularly you don't have to worry if you are not able to get a sweat dripping workout when you get home and the rest of your family and life catches up with you. You will be content with the fact that you were able to burn some calories while you were getting paid at work.
Gregory L. Gomez, M. Ed, has been teaching 5th grade in the LAUSD for 12 years and has recently embarked on a journey to lose weight, eat healthier, and finally get in shape! Follow his progress on http://HealthyChoicesInLife.com as he strives to lose 60 pounds through dedicated exercise and healthy eating. Get a FREE monthly Healthy Choices Newsletter along with an 18 page Healthy Choices Guide at http://healthychoicesinlife.com/couch.
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