Leo Dimilo
Tonya Lachey
Dianna GNo time for exercise?
July 27th 2009 00:04
Before giving birth, I was a health freak and a walking calorie counter. I motivated myself to work out 5 hours a week and took long walks during the weekends when it was beautiful day out.
Unfortunately, in between work, feeding bub and getting him to sleep, taking him over to both sets of grandparents during the weekend, this new addition to the household has bereft me of my time to exercise and my sneakers have been sitting in the cupboard down the stairs, gathering dust.
Every week, I weigh myself and I can see those grams piling up and, I’m sure before I know it, I’ll look in the mirror and wonder what had happened to my figure.
So I started thinking about what I could do during the day that could help me keep those kilos at bay, and realised the key is to be physically active and creative, and concentrate instead on shorter bouts of workouts. Yes, you may probably not lose as much weight as if you were working out in a gym for 30 to 60 minutes, but I figured every little bit helps and it beats doing nothing at all.
AT WORK
Walk an extra block to get to work
Park your car further away or get off at an earlier train or bus stop. If this isn’t possible, take a longer route to work. If you’re worried about running late for work, then use this excuse to walk briskly and increase your heart rate. I find this helps me beat the cold as well, while getting some much needed vitamin C as well which seems to boost my spirits.
Skip the elevator and head for the stairs instead
Why would you want to join the throng of bleary-eyed people waiting for the elevators, then squeezing into a tiny cubicle with them, avoiding eye contact with anyone in the elevator mirrors? Opt for the empty stairwell instead and use the stairs to work on your butt and legs. Do this going to work, going home and even when you duck out for lunch.
Not having exercised in a year and a half, I was huffing and puffing after the first flight of stairs and ready to collapse at my boss’ feet. I had to cut short my workout and caught the elevator the rest of the way, but recognising that I was able to tackle more flights of stairs as the days progressed boosted my confidence and made it a challenge for me. I’m hoping by the end of this week, I’ll be able to tackle all 5 flights of stairs.
Do crunches while sitting down
If you have a desk job, you’re obviously spending most of the time sitting at your desk, staring at the computer. Take this time to do crunches. Lean back in your chair, then tighten your stomach muscles, counting 15 seconds as you pull yourself back up. Don’t forget to breathe and if you experience any back discomfort, stop. Do this as many times as you want throughout the day.
Get up and walk around occasionally
Instead of ringing an internal number, pop over and see a colleague. Fill up only half of your water bottle so you have more trips to the water cooler. Don’t let your PA make your coffee, go to the kitchen and do it yourself. Make an excuse to leave your desk every hour or so and give yourself a chance to stretch your legs.
Walk a bit during lunch
It doesn’t take a full hour, or even half an hour, to eat your lunch so why don’t you use some of that time to be physically active? Forget using the rest of your lunch hour to get on Facebook or Twitter, complaining about how you don’t have time for exercise. Get some fresh air and WALK And if you can get a walking buddy, even better.
AT HOME
When you have children, chances are that you’re probably already physically active, with time to watch TV, catch up on sleep, read a good book a thing of the past. But you can always up the intensity and get a bit more creative with your activities –
Don’t just walk when you take your kids out
If you’re taking your bub out in a stroller, stay away from flat grounds and opt for the hill to get your heart rate moving. Quicken your pace, don’t just go for a stroll. If your kids prefer to walk and they’re walking too slow for you, do some lunges or jog around them. This will also create a positive effect on your children who will learn the value of physical exercise.
Join your kids in an activity
Whatever activity your kids are engaged in, don’t just sit there and watch them.
If you’re at a park, encourage your kids to play some sport and join them. Initiate a chasing game for the toddlers or throw a ball around. If you have a bub, entertain them by pretending you’re a member of The Wiggles or High-Five, sing songs, jump and dance around, or join a playgym group.
Think of cleaning as a workout
Vacuuming, sweeping the floor, cleaning out the fridge, scrubbing the toilet walls and tiles are a great way to burn some calories – and keep your house spic and span too. When vacuuming, assume the position as if you were doing a ‘dumbbell row’ to work your back muscles – one leg bent forward (not jutting the knee out beyond the toes), and the other leg stretched out behind, and using the arm opposite the forward leg, push and pull the vacuum cleaner. When cleaning the walls or glass of a shower cubicle, make a big sweep of your arm, very much like the ‘wax on, wax off’ technique in the Karate Kid. As you clean the lower tiles, don’t bend over or even crouch, do a lunge instead and hold this position for as long as you can.
Exercise during the ad breaks
Is there a TV show that you will always make time to watch everyday? Then pass the time during ad breaks by doing sit ups, lunges, weight training, etc.
If you have an opportunity to exercise, take it
Even if it’s only once a week, a fortnight, a month, if you are given the opportunity to exercise vigorously for at least half an hour, take it. Every little bit helps and you’ll find, if you’re keeping yourself physically active throughout all the other days, you’ll see a difference.
Of course, you can be physically active all you want, but if you’re reaching for Doritos and indulging in KFC, you’re wasting your efforts, so make sure you eat healthy.
As I said, it may not burn as much calories as if you were doing regular proper gym workouts, but it’s a start and it beats doing nothing at all.
Unfortunately, in between work, feeding bub and getting him to sleep, taking him over to both sets of grandparents during the weekend, this new addition to the household has bereft me of my time to exercise and my sneakers have been sitting in the cupboard down the stairs, gathering dust.
Every week, I weigh myself and I can see those grams piling up and, I’m sure before I know it, I’ll look in the mirror and wonder what had happened to my figure.
So I started thinking about what I could do during the day that could help me keep those kilos at bay, and realised the key is to be physically active and creative, and concentrate instead on shorter bouts of workouts. Yes, you may probably not lose as much weight as if you were working out in a gym for 30 to 60 minutes, but I figured every little bit helps and it beats doing nothing at all.
AT WORK
Walk an extra block to get to work
Park your car further away or get off at an earlier train or bus stop. If this isn’t possible, take a longer route to work. If you’re worried about running late for work, then use this excuse to walk briskly and increase your heart rate. I find this helps me beat the cold as well, while getting some much needed vitamin C as well which seems to boost my spirits.
Skip the elevator and head for the stairs instead
Why would you want to join the throng of bleary-eyed people waiting for the elevators, then squeezing into a tiny cubicle with them, avoiding eye contact with anyone in the elevator mirrors? Opt for the empty stairwell instead and use the stairs to work on your butt and legs. Do this going to work, going home and even when you duck out for lunch.
Not having exercised in a year and a half, I was huffing and puffing after the first flight of stairs and ready to collapse at my boss’ feet. I had to cut short my workout and caught the elevator the rest of the way, but recognising that I was able to tackle more flights of stairs as the days progressed boosted my confidence and made it a challenge for me. I’m hoping by the end of this week, I’ll be able to tackle all 5 flights of stairs.
Do crunches while sitting down
If you have a desk job, you’re obviously spending most of the time sitting at your desk, staring at the computer. Take this time to do crunches. Lean back in your chair, then tighten your stomach muscles, counting 15 seconds as you pull yourself back up. Don’t forget to breathe and if you experience any back discomfort, stop. Do this as many times as you want throughout the day.
Get up and walk around occasionally
Instead of ringing an internal number, pop over and see a colleague. Fill up only half of your water bottle so you have more trips to the water cooler. Don’t let your PA make your coffee, go to the kitchen and do it yourself. Make an excuse to leave your desk every hour or so and give yourself a chance to stretch your legs.
Walk a bit during lunch
It doesn’t take a full hour, or even half an hour, to eat your lunch so why don’t you use some of that time to be physically active? Forget using the rest of your lunch hour to get on Facebook or Twitter, complaining about how you don’t have time for exercise. Get some fresh air and WALK And if you can get a walking buddy, even better.
AT HOME
When you have children, chances are that you’re probably already physically active, with time to watch TV, catch up on sleep, read a good book a thing of the past. But you can always up the intensity and get a bit more creative with your activities –
Don’t just walk when you take your kids out
If you’re taking your bub out in a stroller, stay away from flat grounds and opt for the hill to get your heart rate moving. Quicken your pace, don’t just go for a stroll. If your kids prefer to walk and they’re walking too slow for you, do some lunges or jog around them. This will also create a positive effect on your children who will learn the value of physical exercise.
Join your kids in an activity
Whatever activity your kids are engaged in, don’t just sit there and watch them.
If you’re at a park, encourage your kids to play some sport and join them. Initiate a chasing game for the toddlers or throw a ball around. If you have a bub, entertain them by pretending you’re a member of The Wiggles or High-Five, sing songs, jump and dance around, or join a playgym group.
Think of cleaning as a workout
Vacuuming, sweeping the floor, cleaning out the fridge, scrubbing the toilet walls and tiles are a great way to burn some calories – and keep your house spic and span too. When vacuuming, assume the position as if you were doing a ‘dumbbell row’ to work your back muscles – one leg bent forward (not jutting the knee out beyond the toes), and the other leg stretched out behind, and using the arm opposite the forward leg, push and pull the vacuum cleaner. When cleaning the walls or glass of a shower cubicle, make a big sweep of your arm, very much like the ‘wax on, wax off’ technique in the Karate Kid. As you clean the lower tiles, don’t bend over or even crouch, do a lunge instead and hold this position for as long as you can.
Exercise during the ad breaks
Is there a TV show that you will always make time to watch everyday? Then pass the time during ad breaks by doing sit ups, lunges, weight training, etc.
If you have an opportunity to exercise, take it
Even if it’s only once a week, a fortnight, a month, if you are given the opportunity to exercise vigorously for at least half an hour, take it. Every little bit helps and you’ll find, if you’re keeping yourself physically active throughout all the other days, you’ll see a difference.
Of course, you can be physically active all you want, but if you’re reaching for Doritos and indulging in KFC, you’re wasting your efforts, so make sure you eat healthy.
As I said, it may not burn as much calories as if you were doing regular proper gym workouts, but it’s a start and it beats doing nothing at all.
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Comment by Michaelie
Flick Wit
I like the one about walking to the other end of the office rather than calling an internal phone - I try to always do this, helps with networking also.
Cleaning is a good one too, I get very energetic when cleaning, because it feels so purposeful! I get demotivated if there isn't some other purpose behind an activity.
Great post! Hope babycakes is doing well!
Michaelie