Exercise Without Exercising

November 26, 2018

For many, the idea of changing into workout clothes and driving to the gym is enough to prevent them from exercising at all. We feel like if we don't have an hour to spare to get in a "full" workout, the only alternative is to plop in front of the TV. But there is a middle ground. Many micro-exercises can be done throughout the day (even in your pajamas, if you want!) in a matter of minutes. And a few minutes here and there throughout the course of your day can make a huge difference. And it certainly beats doing nothing.

Here are some ideas for things you can do for 30 seconds or a minute to break your workout up into tiny, manageable chunks that won't make you break a sweat.

1. Stairs - stairs are a great piece of exercise equipment that we all encounter every day. Walk up and down (and up and down and up and down) a flight for a minute or two. You don't have to take them at a run. And don't worry -- no one at the office will miss you if you're only gone for 2 minutes. Better yet, combine this with your bathroom breaks.

2. Air squats - do sets of 10 when you're brushing your teeth, waiting for the toaster/microwave to finish or just whenever. For tips on the proper form for these, click here. If you can't do a squat yet, here's how you can progress. Start with a set or two per day and build from there.

3. Wall slides - lean against a wall with your butt, back and head pressed against the wall. Press your arms against the wall as well, at a right angle, so that your forearms are pointing upwards. Slowly raise your arms over your head and back down again (like this). I find these to be very refreshing, I think because it forces your back to be in the opposite position from how it is most of the day, hunched over a computer. Which reminds me...

4. Doorway stretches - another great option for reversing computer posture. Hold onto a doorway with one hand at shoulder height, step 3 feet out of the room or until your arm is fully straight and turn your hips until you feel the stretch across your chest. Hold it for a few seconds and repeat on the other side.

5. Push-ups - "drop and give me 10" is not a punishment here! If you can't do a push-up, do them from your knees or just standing up with your palms against a wall (here's how to work up to doing a full push-up). A set of 10 will get your blood flowing but won't make you all sweaty. As with the squats, start with just a set or two per day and build from there.

Can't fathom doing any of those things? Just make it a point to always take the stairs instead of the elevator or escalator. Park a little further away. In general, make your life harder, as detailed in Newsletter #1. Every little bit helps.