I love yoga and exercise…so much so that I’m a fitness instructor and have been for over 30 years. But even as an instructor, there are those days that I don’t have time to go to a class. I’ll be honest, I am just not hugely motivated to work out at home, even with the myriad of video options that are available at the push of a button. But I also know how important exercise is for anti-aging, weight maintenance, mood stability, etc, etc. For many of us, the statement “I don’t have time” is a very real reason why we don’t work out.
Because you don’t get the real benefits of exercise unless you’re breathing hard and sweating for at least 30 minutes, right?
Actually, that is wrong!!
Drexel University researchers found that subjects who chose lower-intensity activities, such as walking, casual cycling or stretching, had better appetite control than those who did more vigorous workouts.
Now THERE’S a good reason to exercise in moderation! What researchers are discovering is that many of the benefits we experience from that proverbial “sweating for at least 30 minutes workout” can be acheived by much less intense exercise. I wanted to share with you some little tricks I have incorporated into my daily activities that help keep me active without spending over an hour at the gym.
1. Brush your teeth and balance.
We’re supposed to brush our teeth for 2 minutes, right? That gives you the opportunity to practice balancing for 1 minute on each leg. Practicing balance regularly has been shown to decrease falls and the severity of fall injuries in seniors. To start, try just lifting one foot off of the floor for a minute. If you want more challenge, move your foot to your calf and turn out the knee, practicing “Tree Pose” in the yoga world. Balancing for 1 minute is actually quite challenging for anyone!
2. Dry your hair upside down.
For those of us that blow dry our hair, you may know that flipping your hair towards the floor and blow drying your hair upside down improves the appearance of volume. I started using this position to my advantage, moving my head closer to the floor as if I’m trying to touch my toes, but all the while drying my hair. It’s an excellent hamstring stretch, and also helps with mental clarity to increase blood flow to your brain. Of course, don’t do this if you have a health condition that contraindicates putting your head below your heart.
3. Squat or Lunge when applying make up.
I love my husband. He installed a make up mirror beside my sink for me to apply make up without having to lean over the sink. But it’s about 3 inches too low, so I was always slouching over when putting on my face. Now, I use it to my advantage–I practice squats in a variety of positions, or even step 1 foot back and hold a lunge for several seconds. Not only is it better for my back, I’m also working my glute and quad muscles for a few minutes each morning!
4. Stand up when you put your socks and shoes on.
This is one of the more challenging tasks to try. If balancing is tough for you, lean against a wall or counter when you first start. It not only challenges your balance, you will also work your core strength!
5. Practice Pelvic Floor lifts at the Stop light.
Remember Kegel exercises? That’s what working your pelvic floor muscles is all about! Squeezing and relaxing these very important internal muscles regularly will help with urinary incontinence, bowel function, and yes, even your sex life! I like squeezing upward for about 5 seconds, and relaxing for 5 seconds. You should have time to do 3 or 4 at that stop light!!
6. Park far away.
Don’t get me wrong…I love finding that perfect parking place right in front of the door. It’s almost as good as winning a prize. However, CHOOSING to park at the opposite end of the parking lot from where you’re going is also a good thing. First, less door dings! Also, taking a brisk 1-2 minute walk before and after running an errand is a simple trick to boost your cardiac function and burn a few extra calories along the way!
7. Climb the Stairs.
How many of you have gone on a cruise and gained weight? When my husband and family cruised to Alaska a few years ago, we made a commitment to NEVER use the elevator on the cruise ship. Climbing the stairs to dinner, to the pool, and to our room during the ENTIRE cruise and committing to walking every day prevented us from gaining weight (we did NOT restrict how or what we ate, by the way)! In our day to day lives, LOOK for opportunities to climb the stairs instead of taking an elevator. If you have to climb MANY flights to get to your destination, commit to climb at least 1 flight and then take the elevator.
8. Practice overhead arm lifts during TV commercial time.
Hold a bottle of water or a can of food in each hand and do overhead arm raises during every commercial. Moving arm muscles will activate enzymes that help cells burn excess glucose for fuel, allowing us to have more energy for the res of the day!
9. Make an after dinner walk a habit.
Instead of sitting in front of your lap top or the TV, take a walk around your neighborhood after dinner. If that’s not possible, walk around your backyard, around your house, whatever you can do to MOVE for 15-30 minutes!
10. Stretch before sleep.
Your bed is a great place to practice a few supine yoga moves that can calm you and promote sleep. Consciously begin to slow your breathing rate. Bring one knee to your chest and rotate your ankle, then switch legs. Practice laying both knees on one side of your body to gently twist the spine. I also like extending both legs to the ceiling to help reverse blood flow for a minute. Try one or all of these simple stretches as a part of your bedtime routine.
So you see, sneaking activity into your daily life is quite simple. The hard part? Doing it…consistently! I have another little secret to help with this–make a list! Write down some–or all–of the above activities as a part of your daily To Do List, and check off when you accomplish each one! The sense of accomplishment for “getting the job done” is another endorphin boosting activity that motivates us to complete the tasks!
This is my list of little tips…do you have any that you’re already doing? I’d love to hear what other tricks are out there. Please comment below and share what you’re doing to sneak activity into your day!
