Most of today’s workforce spends their days in a stationary position: many people drive to their jobs, where they sit in traffic during the morning commute. Upon arrival at the office, these workers stay seated as they work from their desks for the bulk of the day. The shift toward higher-tech, lower-labor work, both in and out of the home, has its benefits, but this model typically doesn’t allow for people to remain active throughout the day.
The following five tips can help you incorporate exercise into your daily routine, no matter how busy you may be.
1. Work out at your desk
Even a seasoned multitasker may raise an eyebrow at the idea of working while working out, but it can be done. One way to accomplish a deskside workout is to master the microburst. Microbursts are quick, simple, and effective exercises that will provide you with a full-body workout and increase your energy level. These brief bouts of activity can last anywhere from 60 seconds to a full five minutes, depending on how much you want to get out of each muscle-stretching, core-building routine.
2. Make time for a daily walk
- MORE ON HEALTH & WELLNESS
- Here's why recovery days are so important
- Seven tips for keeping off the weight once you lose it
- Here's what happens when you cut out added sugar
Break the sedentary cycle by getting up and taking a walk during the day. If you live within walking distance, consider taking a stroll to work one or two days a week. Or opt for the stairs instead of the elevator to get your blood pumping and burn a few extra calories. When lunchtime rolls around, even doing a lap or two around the office will, over time, improve your overall health and longevity.
3. Track your progress with tech
A successful workout routine is all about accountability. Whether you prefer a fitness app, wearable device, or pedometer, these tools will help keep you on track and enable you to reach your wellness goals. Even small things, like filling your water bottle up halfway when you arrive at work so you’ll have to get up again for a refill, can motivate you to take the extra steps you need. Independence Blue Cross members can also use the Achieve Well-being program to set goals and track their progress using a set of digital tools that syncs up with many of today’s most popular health tech devices.
4. Exercise during “lulls”
“A watched pot never boils,” or so the saying goes — whether you’re waiting for water to boil or for the oven to pre-heat, make use of these lulls that occur in your daily routine to exercise. Work up a real appetite by completing some angled push-ups on your countertop or do a few quick squats in your kitchen to pass the time before your meal is ready.
5. Plan active date nights
Skip the old dinner-and-a-movie routine and get moving instead. After dinner with your kids or loved one, take a long walk around your neighborhood or go for an evening bike ride. If your significant other doesn’t mind a bit of friendly competition, challenge them to a tennis match and work up a sweat together.
Most of us fall prey to our busy schedules, but that doesn’t mean your
health should suffer. Even if you can’t find time to get to the gym on a
regular basis, you can still maintain a robust workout regimen. All it
takes is a little ingenuity, a few free minutes a day, and a willingness to
get moving whenever you can.