As soon as you get out of the bed in the morning, or while you're waiting for your coffee to brew sneak in the 10/10/10. 10 squats, 10 push-ups, 10 jumping jacks. This will take you next to no time at all. It'll get your heart rate up, your metabolism jump-started, and might even wake you up better than that cup of coffee.
2. Park FAR away.
I know guys, it's getting cold out, and it's chilly in the mornings. You can do it though, I believe in you! Choose a parking spot at your office that's far away from the entrance. Get in some extra steps first thing in the morning. This also goes for when you're running errands. Don't fight over that close parking spot with someone else. Choose the parking spot that is far away from the entrance. It's always open :)
3. Walk and talk.
Have a meeting with a co-worker or a phone call you don't necessarily need to be at your desk for? Walk and talk! Ask your co-worker if he or she would mind walking while you discuss whatever is on the agenda for that day. If it's a phone meeting, they'll never even know you aren't at your desk. We want every extra step we can get, friends! Every step counts.
4. Set an alarm.
Set an alarm for every two hours. Once that alarm goes off, you're up and out of your office chair. Take a lap or two around your department, or go up and down one or two flights of stairs.
5. Keep dumbbells handy.
Keep some dumbbells by your TV. You know when you're sitting and watching your favorite shows at night? During the way too long commercial breaks grab your dumbbells and do some exercises. Do 10 bicep curls, 10 overhead presses, 10 calf raises, and 10 squats. Feel free to pick whatever four exercises you want! Repeat for three commercials.
6. Take the stairs.
Do you usually use the elevator at school or work? Time to change it up! Start taking the stairs each day. Walking up and down the stairs is a great workout for your legs and glutes!
7. Stop the emailing
I feel like it's gotten so easy for us to email our co-workers instead of getting up and walking to their desk or office. Don't fall into this habit. If you need to talk to your co-worker about something get up and walk to their desk to discuss it.
8. Walk the dog.
It gets easy to become lazy with walking the dog once the cold weather starts to hit. Believe me, I know and I'm completely guilty of this. Make it a priority to walk your dog at least three times per week. Schedule it into your planner/phone as an appointment that you can't miss.
9. Skip happy hour.
Instead of always going out to happy hour with your co-workers and friends, suggest that you do something active one time per month. Go for a walk at a local park or try out a new exercise class together!
10. Stretch before bed.
Take 5-10 minutes before you go to sleep to stretch out your muscles. Stretching is just as important as active exercising, and it also is a relaxing habit for bedtime.
Alright, friends, those are my ten tips to sneak exercise into your day! These suggestions won't eat up time - they easily fit into your routine, I promise. Pick 3 or 4 of the ideas and try them out. If you don't like one or two of them, come back to the list and pick out a few more to try. Even though these activities may seem very small, every bit of exercise counts!
Let me know if you try out any of these suggestions, I'd love to hear from you!