No Need To Go To The Gym To Work On Your Fitness, Do It All Day Long

      I hear all the time how people simply do not have time to exercise. I know life is demanding, especially when you have kids. But, as a working mother I can also tell you that "where there's a will, there's a way". If you want it bad enough you will find a way to make it happen. My advice to you is that if you can't change your life to accommodate exercise then change your exercise to accommodate your life. Below I have included what I hope you will find to be helpful hints on how to accomplish this.

1. Set your alarm 15 minutes early and use this time to get in 15 minutes of exercise. It can be anything from a walk (or run ;) ) around the block to a quick circuit of exercises using hand weights and your body weight for resistance. Shoot, there are even exercises that you can do while still lying in bed that will burn calories and increase your strength! Don't assume that if you can't dedicate 30 to 60 minutes of exercise a day that there is no benefit in giving what you can. As you make this lifestyle change, it is important to remember that it is not "all" or "nothing". It is a process. If you can find just 15 minutes now chances are that with time you will grow that 15 into 30 or 60 or more as you find motivation in your improved energy levels and decreasing numbers on the scale. I started out dragging my half asleep body to the treadmill each morning to run just 1 mile before work and now I average 8 miles (with much less protest from my body).

2. Is your commute to work filled with stoplights or traffic jams?  Do you spend 10 minutes or more waiting to pick up your kids from school or soccer practice? Use that time to your advantage. Here are some exercises that you can do in your car. *Caution: These exercises are to be done when your car is not moving. Do not become a hazard on the road just to burn a few extra calories. ;)
a. Hold your abs in by pulling your belly button in toward your spine and hold it for 20 second.
b. Squeeze your knees together and hold for 20 seconds to work those thighs.
c. Squeeze your bottom together and hold for 20 seconds to work the booty.
d. Put a hand weight in your car and do bicep curls by bending and straightening your elbow. Start at 3 pounds and 20 reps.
e. Squeeze your shoulder blades together and hold for 10 seconds. This one works great to improve posture. Especially that slumped over posture we all get when we drive.
f. And of course the always fun "Car Dancing"! Rock it out! Those calories will count just like those burned through traditional means. :)

3. Involve your kids. Take them for a walk or bike ride. Take them to park and walk laps around the playground. If you have little guy at home, use him as your weight by lying on the floor and lifting him up and down. He will have a ball and you will tone those arms. This is also a great opportunity to teach your kids the importance of physical activity.

4. Use your lunch break to it's fullest potential. Do you get 30 minutes for lunch? Take the first 15 to go for a walk (outside is nice but you can also walk the stairs if you work in a large office building). Speaking of workouts in the office, you can also do car exercises a, b, c, and e while sitting at your desk.

5. Make the stairs your new best friend. I think that just about everyone who lives in a two story house makes a pile at the bottom (or top) of the stairs with the intent that when they make a trip up they can take all of it at once, saving them a few trips. I say take those trips! Each one is an opportunity to strengthen your legs and butt!

6. Choose a book over the TV. Reading a book burns more calories than watching TV for the same amount of time. Yes, its true! This is an actual way you can burn more calories by sitting still! :) We can't forget to exercise our brains! A healthy brain is also an essential part of healthy aging.

7. Instead of watching TV before bed, try 15 minutes of yoga. It is a wonderful way to relax and release the stress of the day which will promote more restful sleep. Not to mention the strength, flexibility, and calorie burning benefits of yoga.

      If you did all of these (and I'm sure they won't all fit into your life) you could "sneak" in approximately 75 minutes of exercise a day. The great thing about exercise is that it is cumulative. So those 75 minutes of exercise spread out during the day is the same as if you had exercised for 75 minutes straight. Sweet, huh? But don't limit yourself to these suggestions. Try to find additional ways to "sneak" exercise into your unique day. When you do please share them in the comment section for everyone's benefit. :) Remember a lifestyle change is about baby steps and the first one is always the hardest. Believe that you can do it, and you can!