Of all the excuses I hear about missing a workout, the lamest by far is “I was too busy.”
Too busy to keep yourself healthy? Extend your life? Ensure you’re around to walk your daughter down the aisle or toss your grandson into the air?
Too busy doing what? Dying?
Here’s a simple solution for you: Spend a half-hour at lunch and five minutes every hour at work doing some sort of physical exercise. Over an eight-hour work day, that’s an hour of activity. You’ll get fit pretty quickly.
Exercising in five-minute bursts will keep you alert and motivated. It’s been proven to increase workplace productivity. Here are 10 micro-workouts that I know you can fit into your day.
__8:55 AM: __Walk or bike to work. If you commute by car or train, get off at an earlier stop or park in the farthest spot from the office.
__9:55 AM: __Bring a kettlebell to work. Take it up and down the stairs instead of using the elevator. Don’t be shy about bringing it to meetings.
__10:55 AM: __Complete one circuit-training routine. This is a great one from Women’s Health and it doesn’t require any equipment.
__11:55 AM: __Lunch time. Since 20 city block equals a mile, pick a spot 20 blocks away and walk there to eat. Figure that it will take about 15 minutes to get there and 15 minutes to get back to the office. Spend a half hour eating your lunch. By the time you get back, you’ll have already walked off that meatball sub.
__12:55 PM: __Time for some weight training. Any books need to be moved to another floor? Does the water cooler need to be changed? Lend a hand and do five reps with each arm before placing the objects where they need to be.
__1:55 PM: __Take the office dog for a walk around the block. You’ll be back in five. No canine? Take the comptroller.
__2:55 PM: __Stand up for five minutes while you answer emails. Or try balancing poses, like yoga’s tree pose (also known as the Vrksasana), that engage the abdominals. Or get down on the floor and hold a plank for as long as you can. If you can’t go at least two minutes, your core is too weak.
__3:55 PM: __March in place for the last five minutes of your conference call.
__4:55 PM: __Do a yoga-based cool down. Stretch your arms over head, touch your toes, make like a butterfly and cobra … you know the drill.
Congrats, you’ve taken a major step toward personal transformation. That wasn’t so hard, was it? Now take that brisk walk to your car, go home healthier, and repeat tomorrow.