It can feel overwhelming when you’re trying to make time for exercise. Here are some tips I give my physical therapy patients… and how I manage to keep myself moving.
I get it. We’ve all said, “Who has time to exercise when you’re a…”
Just fill in the blank: working parent, working night shifts, entrepreneur, student, person who commutes, or parent who stays at home keeping children alive. You’re not alone in trying to figure out how to fit exercise into your day.
As a mama and physical therapist who owns her own business, I have to schedule my exercise time — otherwise, it won’t happen.
Over the past 11 years, I’ve realized the I’ll-work-out-later approach doesn’t work for me. I have to block time out of my day to exercise so I can stay sane and maintain my health and strength.
And here’s another tip: Try adding in a few bonus activities throughout the day and week to keep your body moving. Just a few extra minutes of movement here and there really do add up over time.
Here are 10 ways to move more during everyday life, without having to block more time out of your busy schedule!
1. Take the stairs
I know. This is so boring, and you’ve heard it a bajillion times. Yet, it’s one of the best tips for a reason.
Taking the stairs instead of the elevator increases your heart rate, helps with balance, and improves lower-extremity strength. If you’re feeling saucy and have a few minutes, you can even do some heel raises off the edge of a step for calf strength, or take the stairs two at a time.
Skip the elevator, your body and heart will thank you.
2. Incorporate walking meetings
If you work from home or have transitioned to virtual conference calls, schedule a walk during one call per day.
If you don’t need to be staring at a screen looking at spreadsheets, plug in your headphones, slip your phone in your pocket, and solve the world’s problems on a walk. It’s a great way to mix up your daily routine.
And if you work in an office, take your one-on-one meetings to go. Walking together enhances team bonding, and you may even come up with better ideas. Research shows walking boosts creativity and enhances mental acuity.
3. Lunge it up
I do this a lot, and I get funny looks sometimes, but hey — I’m a busy woman, and my time is precious!
When you’re shopping, try walking lunges down the supermarket aisles while holding onto the cart. The cart offers a good balance point, and you can get about 10–20 lunges in a single pass, depending on how long your supermarket’s aisles are. Go for it, it’s surprisingly fun!
4. Sit on an exercise ball
Swap out your office chair for a stability ball. This can help with back pain and help improve posture, and while sitting on the ball, you can do some gentle mobility stretches for your neck, pelvis, and spine.
Try a hula-hoop motion and tucking and untuck your pelvis to help fire up your core stabilizers. If you want to add in some abdominal work, you can also try seated marches or other exercises on the ball — all while sitting at your desk!
5. Park far away
While we need to be safe and alert to our surroundings, if you’re in a safe and well-lit area, consider parking further from the entrance of wherever you’re going. Adding in a few minutes of walking time here and there adds up over time and can increase your daily step count!
