No time to exercise? Find out how you can fit it into your daily routine
If you’re like many of us who find it hard to block out a 30-minute chunk of time during the day to exercise, don’t worry. An article that appeared recently in the AARP Bulletin suggests that people who work exercise into their routine activities—even in one-minute increments—may get the same health benefits as people who exercise in longer, more structured blocks of time. Top trainers Chris Freytag, founder of gethealthyu.com, and Lindsay Hunt, founder of walkonthehealthyside.com, share these 10 tips for being more active all day long.
- While waiting in line: Squeeze your behind. Tighten your stomach muscles. Stretch your arms behind you and squeeze your triceps. Rise up on your toes and squeeze your calf muscles. Do each exercise 10 times.
- While sitting around: Keep a tennis ball by your desk or favorite chair. Grab the ball at least twice a day and squeeze it tightly for five seconds, then release slowly. Repeat 10 to 15 times with each hand to help improve your grip strength.
- While at the supermarket: Don’t push a cart around. Instead, toting around your reusable bags and filling them up as you shop will help boost your heart rate and burn more calories.
- While working at your desk: Swap a stability ball for your desk chair for 20- to 30-minute periods throughout the day to help build your core strength and reduce back pain.
- While brushing your teeth: Stand on one foot for 60 seconds, then switch. Try balancing while lifting your leg to the side.
- While making dinner: Circle your arms 15 times in a clockwise direction, then counter-clockwise 15 times while you wait for the water to boil or the chicken to bake.
- While your beverages brew: Loosen up your calves and Achilles tendons by doing 30-second leg stretches as your morning tea steeps or coffee percolates.
- When getting out of a chair: Every time you stand up from or sit down in a chair use just your legs. Do this 10 times a day and you’ve done 10 squats without going near a gym!
- When at a stoplight: Tighten your pelvic floor muscles, count to 10, and release for a 10-count. Repeat until the light turns green.
- While watching TV: Lie on your side. Do three sets of 15 leg lifts and three sets of 15 leg circles, then switch sides.
The TRICARE Retiree Dental Program reminds you that dental fitness should also be part of your physical fitness routine. Good oral hygiene habits like brushing and flossing daily and seeing your dentist regularly will help you keep your body fit, too!
Last updated May 2017