Four Easy Ways to Sneak Activity into your Day

During all the hustle bustle, you have to find time for self-care. The folks that know, like the U.S.Department of Health and Human Services, Office of Disease Prevention and Health Promotion and The American Heart Association,  recommend that adults get 150 minutes of exercise per week. We know what you’re thinking. Say what?

Say, yes! You can keep werkin’ on your fitness and do everything else too, so let’s lean in to some easy ways you can sneak activity into your day.

1. Everything is exercise

That’s right, it is, and here’s how: wake up, then do one minute of crunches or sit ups right there in your bed. Waiting for the coffee to brew? Put your hands on the counter and do some push ups. Do squats while you brush your teeth. Switch hands to work both arms while you blow dry your hair. Squeeze your glutes on your commute to work. Do side bends in line at the copier. Stuck at your desk? Do spinal flexion and rotations. Try calf raises while you wash your hands. Always take the stairs and walk everywhere you can. There you go. See? Everything is exercise.

2. Wake up earlier

We know. That’s not what you wanted to hear, but until we can get more hours in a day, this is how it’s going to have to be. Try this: wake up five minutes earlier. Take that five minutes and do one minute of each of these exercises with no rest in between: high knees, alternating lunges, push ups, jumping jacks, tricep dips (on the floor in reverse tabletop position or with hands on a low table or seat of a chair). There. How do you feel? That’s right! Like a beast who can do it all!

3. Split it up

150 minutes of exercise per week breaks down to about 21.5 minutes per day. To some people, that’s a perfectly digestible amount, but when the going gets busy even 20 minutes can feel like too much of a time commitment. But, what if you split it up into two 10-minute sessions or a few five-minute intervals throughout your day? Yeah, you might get a little sweaty, but that’s what freshen-up wipes and deodorant spray are for! It can be as easy as doing 10 minutes of intense, sweaty cardio first thing in the morning and then use 10 minutes of your lunch for strength training one body part per day with a set of light dumbbells or resistance bands kept at your desk. YouTube is a great resource for these types of quick routines. There’s even studies that suggest short bouts of exercise may be just as effective as longer sessions, so hey – this could actually work out great for you!

4. Order in

Not food, silly. Your exercise classes! Bring fitness to your office with programming by pros like Goomi Group. Imagine having daily 30-45 minute fitness and yoga classes on site at your office – it would be easy to schedule in and show up! Plus, you’d deepen the connection to your co-workers forming a community of wellness warriors. Trust us, we’ve seen it happen time and again. Working out at work is not only a convenient way to squeeze activity into your day without sacrificing time away from the office, but you’ll reap all the benefits of raising your heart rate during your work day like increased vitality, improved mood and heightened energy!
Ready to pencil in some programming at your workplace? Goomi Group brings the best instructors right to your job site for group exercise classes, yoga, health fairs and more. Squeeze in a moment to browse our site for more info: