Everyone seems to be busy here in San Antonio. I hear the excuse that there’s no time to exercise at least three times a day. The good news is that you don’t have to do a long workout to reap rewards. In fact, on those days you’re thoroughly bombed throughout the day, you don’t even have to come to the gym. If you find yourself in that super busy group, whether it’s just for now or continuously, your personal trainer will be happy to help you find ways to supplement your gym time and exercises to do on your own. Here are a few of the alternatives you can do when you’re swamped with work, on vacation or throughout the off day at the gym.
It only takes 30 minutes a day to get health benefits.
Even better than that, you don’t have to do it all at once. Conventional wisdom tells us that breaking that thirty minutes down to ten minute segments might be easier to fit into your schedule. You could take a brisk ten minute walk in the morning, walk to lunch (don’t forget to take the stairs) and take a ten minute walk when you get home. Your trainer can also provide a quick workout in the morning that just takes ten minutes, but works all the body parts.
Do you walk 10,000 steps a day?
There’s nothing like a little technology to keep you honest AND interested in working out. I love the pedometers that you can wear all day. It reminds you just how much or little you move throughout the day. In fact, one of the people that workout here bought an inexpensive one on a whim. She said she was surprised at just how little she moved throughout the day. Periodically, she’d walk in place, take the stairs or park further from the store just to boost the number of steps she took the previous day. On those days you’re too busy to workout, just make sure you take 10,000 steps a day.
There’s a theory you can get a good workout in four minutes—done three times a day.
I’m always learning new things and interested in all things pertaining to good health. When I saw a video from Dr. Zach Bush called the four minute Nitric Oxide Dump, it made me immediately think of some of my busy clients. While this type of workout definitely won’t replace an hour at the gym, doing it three times a day can definitely boost your overall fitness. You do four exercises ten times for each set and do three sets each time. It burns off the nitric oxide and takes 2 hours to replenish it, so it can be done every two hours three times a day. You can do these ANYWHERE! The four exercises are squats, snow angel, tin soldier and military press. All these look simple, but by the third set, you’ll be breathing hard. BTW, you MUST breathe through your nose to maximize the benefits.
- For those with children or grandchildren, adding more movement to the day can be as simple as taking ten minutes periodically to play tag, b-ball or other quick game. It not helps keep you in shape, it creates a moment in time they’ll always remember.
- Consider riding a bike from the house to the train station and from the train station to work. Especially in the city, the bike is often faster than driving a car. Including quick trips by bike or on foot rather than taking a car can improve your fitness plan.
- Is your scheduled really so packed that there’s no time to workout? Look at it again and see if you can’t schedule a workout in the morning before work or use your lunchtime to workout.
- Nobody is asking you to completely give up TV, but consider the time you spend watching. You can multitask by walking in place or on a treadmill while your favorite show is playing and do body weight exercises during commercial. Your personal trainer will help create a routine.