10 Ways To Sneak Exercise Into Your Day

Hey there, friends! I hope your week is going well so far. We've made it to Wednesday which means we're not too far from the weekend now! I'm writing this blog post before we take Lola to the eye doctor for some pre-op tests - basically to see if she is a candidate for cataract surgery (to get her vision back) and how complicated the surgery could be. Fingers crossed!

I'm stopping by today to give you all my top ten tips that I try to use to sneak in some exercise daily. As we get further into Fall, all of us are getting busier and busier, which means sometimes we push our workouts to the back-burner. We're also starting to pull out our jeans and chunky sweaters - clothes that are easy to hide a few pounds behind. Don't fall into this Fall/Winter trap! Stay active. With these tips you can sneak in a few exercises throughout your day that won't take up any extra time. Every bit of exercise counts, no matter how small. Let's get right into it!

exercise-tips

1. 10/10/10 

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! 

Happy exercising!

5 Daily Habits That Will Make You More Active

Hey, hey, hey! How's your day going so far? Have you been stuck at your desk for the majority of the morning? Feeling sluggish? Maybe those cookies in the staff kitchen are looking pretty good to you right about now...

Some days it's hard to be active. You're stuck finishing up a project at work and end up staying late, which means your workout gets put on the back burner. Or maybe when you get home from work the couch looks a whole lot better than lacing up your sneakers and going for a run or to the gym. The thing is though, you know that you feel better when you get your exercise in (hi, endorphins), so how do you ensure that you're active daily? Below you'll find my five tips that will help you to be more active on a daily basis. Read on, friends!

sneakers

 

1. Park Further Away

Whether it's at work, the grocery store, the mall, or just anywhere - take the parking spot that's far away from the building. You'll get more steps in that way AND you won't have to fight over the closest parking spot with someone else. It boggles my mind when I see people legitimately getting angry if someone takes a close parking spot that they were planning on trying to park in. I mean, come on people, is it really going to kill ya to walk a bit further? Remember, it's recommended that you get in 10,000 steps each day. I know, it may sound daunting at first, but I promise you can get there! Take it slow - start with a goal of 3,000 and work your way up. Oh, and by the way, completing those 10,000 steps per day typically burns about 2000 to 3500 extra calories each week, total win in my book!

2. Get a Standing Desk

Do you work at a desk job? If so, I highly recommend investing in a standing desk. They aren't cheap, but think of it as an investment in your health. A lot of articles are saying that sitting is the new smoking, kind of scary, right? Researchers have found that prolonged sitting increases the risk of developing serious illnesses such as diabetes and heart disease - all the more reason to get yourself a standing desk! You could even ask your boss if he or she would be willing to look into putting standing desks into the budget, as it could cut down the company's healthcare costs in insurance. 

3. Set Reminders 

Alright, so maybe you feel like a standing desk isn't in the budget right now. That's okay! Here's another option for ya: setting reminders on your phone or computer to stand up throughout the day. Sounds kind of silly right? But, it's not really silly at all when you think about it. How many times have you been so into your work that you look at the clock and all of the sudden three hours have passed? Yeah, I've been there too! By setting a reminder on your computer or on your phone you'll be more mindful of how long you've been sitting. Set a reminder for each hour to get up and take a lap around the office. I guarantee stepping away for a few minutes will actually allow to be more focused and productive when you get back to your desk!

4. Don't Sit Down When You Get Home

Just don't do it. If you're someone who exercises after work at night, sitting down when you get home is a trap. How many times have you said "I'll just sit down for a few minutes and then I'll go work out"? I'm totally raising my hand right now because this has happened to me too many times! I've found that the best strategy is to put on your sneakers and get out the door to exercise as soon as you get home. No sitting down! Even better, bring your gym clothes to work and change into them there and go exercise before you even go home. 

5. Prep The Night Before

This one is for all of my morning exercisers. It's 6AM and your alarm goes off. You're tired. You have a long day ahead of you at work. Hitting that snooze button is so tempting. It's even more tempting when you know you still have to get an outfit together, fill up your water bottle, and pack whatever you need in your gym bag. Make your mornings as easy as possible for yourself. Lay out your gym clothes the night before. I'm talking sports bra, shorts, top, socks, sneakers, headband - whatever you need, lay it out for yourself! Fill up your water bottle and stick it in the fridge. Just make sure that everything you'll need is already ready. This makes getting out of bed a lot (or at least a little) easier! 

Well, there you have it, my five tips that will make you more active during your typical day. Let me know in the comments if you try out one of my tips or if you have your own tip to share! I love to hear from you guys. 

Have an awesome day :)

Jenna