by Inna Kniazieva, Holistic Lifestyle Coach
In today’s fast-paced world, finding time for exercise can be a challenge. Balancing work, household chores, and family responsibilities often leaves little room for dedicated workout sessions. However, there’s good news – you can stay fit and active by incorporating seamless exercises into your daily routine. These exercises can be performed while working on your computer, cooking food, playing with your kids, or engaging in other daily activities.
Deskercises: Incorporate simple exercises like stretching, leg raises, and chair squats. Take short breaks every hour or so to stand up, stretch, and perform a few repetitions of these exercises. You can also opt for an active sitting device, such as an exercise ball or a standing desk, to engage your core and promote better posture.
Active Household Chores: Household chores present numerous opportunities to burn calories and get your heart rate up. Engage your core muscles while doing dishes or cleaning by consciously contracting and releasing them. 30 minutes of vacuuming, sweeping, and mopping can also double as effective cardiovascular exercises and help burn around 100 to 150 calories, which equals two to three tablespoons of maple syrup.
Playtime with Kids: Make the most of playtime with your children by turning it into a workout session. Join in their games, such as tag or hide-and-seek, which involve running, jumping, and crawling. Play catch with a ball, go for a family walk or bike ride, or engage in a friendly dance-off.
Active Commuting: If feasible, incorporate active commuting into your routine. Instead of driving, consider walking or biking to pick up your coffee in the community café. This not only helps you stay fit but also reduces carbon emissions and promotes a greener lifestyle.
Take the Stairs: Whenever possible, choose the stairs over elevators or escalators. Climbing stairs is a great way to get your heart rate up, engage your leg muscles, and burn calories. Challenge yourself to take the stairs at work, in shopping malls, or when visiting friends.
Static Exercises: These exercises can be done discreetly throughout the day, even while engaging in other activities. Some examples include:
• Wall Sit: While brushing your teeth, take the opportunity to do a wall sit. Stand against a wall with your back straight and slide down until your thighs are parallel to the floor. Hold the position for as long as you can, gradually increasing the duration over time.
• Plank: During breaks or while waiting for food to cook, perform a plank exercise. Rest your forearms on the floor, with elbows directly under your shoulders. Extend your legs straight behind you, supporting your body weight on your forearms and toes. Keep your body in a straight line, engaging your core muscles. Start with holding the position for 20 to 30 seconds and gradually increase the time as your strength improves.
• Calf Raises: Whenever you’re standing in line or waiting for something, do some calf raises. Stand with your feet hip-width apart, raise your heels off the ground, and balance on the balls of your feet. Lower your heels back down and repeat. This exercise helps tone your calf muscles.
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