You would think exercise makes you tired, and it does in a good way. But, overall, if you add movement to your day, you will feel more energetic, and you might even have some fun!
It takes time and effort to take care of your body, but you don’t have to become a gym rat to get the benefits of movement.
Yet most of us are too busy to even make time for what we WANT to do, let alone find time to create new, healthy habits.
Thankfully, there are lots of ways to fit exercise in without having to go to the gym. Doing the same thing day in and day out can get boring, and I don’t know about you, but I avoid boring things!
Here are six great ways to sneak exercise into your daily routine.
- Take advantage of opportunities to move. Try doing some stretching while waiting in a line. I know, someone might look at you funny, but who cares? You’re taking care of your body. Even doing exercises based around sitting can add up. Some shoulder flexion action during the morning traffic jam can go a long way toward preventing stiffness and tightness in the body. There are Yoga routines that you can do while sitting in your office chair. There are lots of free apps to help you get moving.
- Get places the hard way. Walking or biking will add hours of healthy movement to your week. If you can’t walk or ride a bike to where you’re going, pick a parking space that’s far from the building. I do this all the time. So much so that when we pull into a parking lot, my husband points to the farthest corner of the lot and says, there’s a spot over there. That’s ok, he can tease me all he wants, but I do park “over there” and get extra steps in! When you have a choice, take the stairs rather than elevator or escalator. This is a great way to get a little work out in and you’ll be setting a great example for all the elevator people!
- Do what you’re a fan of. Love watching Dancing With The Stars? Take up ballroom dancing or even Zumba. Check out your town’s website for a listing of adult education classes. Are you planning to join a team? Try a few drills that the pros are doing next time you’re at the field. Celebrate a win by running the bases. Be a show off, it’s fun. By building upon what you already love, you’re setting the stage to have a lot more fun than doing exercise you “have” to do.
- Recruit your friends. Nothing says “Working out is fun” more than spending time with friends talking and laughing your butt off. You may not even notice that you’re working out if you have a friend or two for a hike, jog, bike ride, or walk with. You’ll find that the time flies – and you’ll be looking forward to your next workout rather than dreading it!
- Don’t punish yourself for low activity. The body adapts to activity levels, but it also loves resting. Even if you just stretch your body during commercial breaks, keeping your body from growing sedentary is a very good thing. So keep it going to see benefits! You’ll never regret exercising, even if it feels like “not enough.”
- Join a competition. Do you consider yourself to be a competitive person? Then joining a competition could be the perfect option for you! Even if you don’t have the skills to compete in a league, you can still challenge your friends to a race or a game. If you’re competitive like me, you will do all you can to win!!
How do you make sure you get enough exercise? Send me an email with your thoughts. I’d love to hear from you!
Susan
Ask the doctors
Q. I’ve been feeling tired lately. My doctor suggested I exercise more. How will this help my energy level? Won’t it make me feel more tired?
A. It might sound strange, but it’s true that moving more can help give you more energy, through several mechanisms.
To begin with, cellular-level changes occur inside your body when you exercise. Exertion spurs your body to produce more mitochondria inside your muscle cells. Mitochondria are known as the powerhouses of cells, because they create fuel out of glucose from the food you eat and oxygen from the air you breathe. Having more of them increases your body’s energy supply.
Exercising also boosts oxygen circulation inside your body. This increase in oxygen not only supports the mitochondria’s energy production, it allows your body to function better and to use its energy more efficiently. Plus, your body gets a boost from an exercise-induced increase in hormone levels that makes you feel more energized.
Harvard Medical School Newsletter, July, 2021