How can you build in 10 minute blocks of activity into your day?
1. Arrive at work 10 minutes early, after lunch or big meetings, or have walking meetings.
2. If you have a small workplace, take advantage of mild days to walk outside or pick a large place nearby to walk.
3. Make extra time at church, school, or while shopping.
4. Get a walking buddy.
5. Get a dog!
6. At home, walk around the house while talking on the phone, meditation or prayer, or make it a game with the kids!
Get on your feet!
Stuck at home on a snow day and planning on cleaning the house? Or maybe your planning on sitting on the couch in front of the tube? Here’s a quick workout that will get you off the couch for a few minutes and help you with motivation to clean your house!
Laundry Stair Climbers – For each trip down or up the stairs while doing laundry, carry the full laundry basket and make 10 extra passes up and down the stairs. Finish with a few arm curls ups while holding the basket. NO STAIRS? Do 10 Sit back squats, with heals remaining on the floor, keeping belly pulled in and basket touching your chest. Finish with basket arm curls. Throw in the box of soap for more of a challenge.
Plank Pickups – Drop and hold a plank on hands and toes or knees for 5-10 seconds each time you bend down to pick something off the floor. Keep belly from sagging by pulling belly button up towards spine, hips in line with shoulders.
Vacuum Cleaner Lunges – Step forward into a lunge, each leg, keeping front heal on floor each time you finish a few passes across the floor. 20 in each room.
Counter top Pushups – Cleaning the kitchen or bathroom? Pause and perform 25 incline pushups using counter top. With hands shoulder width apart, Chest in line with counter, bend arms half way down and pushup all the way back up, keeping belly tight, tailbone tucked under . Challenge by placing your hands on the side of the tub – planking your core.
Towel Rows – folding towels can be fun with towel row. 20 times. Grab body towel by the ends wider than shoulders, and with a little sag in the towel Begin with arms in front in of chest and pull towel back, bending elbows to pull slack out of towel and draw towel towards chest. Challenge – grab a partner, and take turns pulling until elbows are against rib cage and partners arms are straight (Sit facing your partner, feet braced against each others, back upright )
Wallah! Workout done, chores done!
Fit Solutions. Move your body. Fuel your brain. Feed your Spirit. Revitalize your health. Trimwithkim.com
Last month we celebrated Exercise is Medicine Month. Cool, exercise has a month! Simply stated, the benefits of physical activity are proven and impact the future our nation’s health.
According to the American College of Sports Medicine and the Centers for Disease Control,
40% of all major health diseases that our population suffers from are either preventable or can be greatly reduced through regular physical activity.
Whats even more staggering is how the lack of physical activity
affects our work force. There is a 50% increase in “low productivity” due to lack of consistent activity. – Population Health Management August 2012
I have dedicated a portion of my career this year into learning about way’s I can reach people in their place of employment – the people who may not visit me in the gym or come to one of my outdoor classes. Just the other day, I was attending a webinar on how to improve well being in the workplace.
In a recent corporate survey by Healthways, 57% of respondents felt like they were “struggling” in the area of physical well being – their health, energy, and ability to move. Another 12% reported that they were “suffering” in this area.
The remainder reported that they were” thriving”, barely 30%. Certainly this is a subjective feedback, but isnt it truly about how we feel, our emotions, that affect our happiness and satisfaction with our jobs and where we are in life.
What can you do? Begin to access your ability to increase your daily physical activity in the work place. For the rest of the year, I will be sharing tips and suggestion here. Here’s a few for starters!
- Schedule breaks every hour to get up and move.
- Suggest walking meetings in or outside of the building.
- Seek professional assistance.
To arrange a consultation to explore ways I can assist you in creating a culture of regular physical activity at your workplace, give me a call at 314-323-9183 or email Kim@trimwithkim.com.