Small Steps, BIG Results
Wednesday, June 10, 2009
I think many of us get bogged down with the all the crap we have to do all day long. Work, kids, home life, cleaning, errands (before, during or after work or maybe all of the above-UGH!) and more. This craziness gets into our mind & overwhelms us at times. It even "tells us" that we are too tired to workout.
First, let me say that often our mind says no to exercise BUT once you get there (whether before, during or after work, whatever your work may be - for some it is being a mom), you may just start to feel better & not only get a great workout but work out some frustrations & aggressions from the day as well! For example, today was a day when both my mind & bod where a bit slow. Lots of times I start this way but once I get going, all is fine. Today, not so. BUT, I just modified & did what my bod could handle, cardio wise. I did not slack but just worked hard & it was just not as fast as I usually go. My weights went fine but for me, I always seem to feel fine for weights !
But, just in case you don't get that workout in, let me offer up a few tips for fitting in a few extra steps or just some fidgeting exercise. Hey, every little bit counts & by the end of a month or a few months, these little steps or movements can add up to big results for you!
At work (or home!), if your work clothes allow it & if your employer will allow you (may not due to litigation issues), bring in one of those large swiss fitness balls & sit on it rather than your chair. If you maintain your form while doing that, you can work your abs/core at work. Hey, you can even do some calf raises, knee lifts & obliques by punching out in front of you to the left & right side to side, upper left/upper right and also down to the right & left. IT DOES FEEL DIFFERENT! Let's say no ball at work or home. Hey, you can do those punches without the ball too & might work out some work frustrations! Also, why not sit in your chair & contract your abs, do butt squeezes (that I talked about in my post yesterday), sit up straight, don't slouch, stand up & do squats to just before the chair seat for as many reps as you can a few times during the day, do leg extensions from the chair. Lots you can do!
Also, how about standing up when talking on the phone or even reading something. You can also step to the right, back & step to the left to just keep moving. OR, just do this as a break every 30 minutes or so. Even doing some high knee lifts if your clothes allow. Try the butt squeezes & ab contractions like in the previous paragraph.
OK, do you go to the bathroom while at work? Of course you do! Every time you go that way, take a walk around the floor or up & down the hallway or wherever you can take a few extra steps. Good for the bod & mind!
Do you have a stable wall, desk or piece of furniture nearby? Do some wall or desk push-ups. Works the chest, triceps, shoulders and even the core as you hold correct form! Do tricep dips if you have that solid piece of furniture. Do wall squats if you can too!
Have anything in your work or home office that you can just pick up while you are sitting there & do some overhead tricep extensions, non dumbbell rows for the back, shoulder presses or side raises for the shoulders & bicep curls. You don't have to use the traditional dumbbells! Bring your exercise band if you can & fit little things in as part of a quick break. Otherwise, use what you have there.
PS: Bring in workout shoes too if you want. Hey, better to drive in then ruining your work shoes!
Here is an article with a few suggestions & the pics above come from this article as well. I DO NOT advocate the use of the rolling chair though! Office Exercise
Remember, every little bit helps & it is good for the mental stuff too! DON'T OVERCOMPLICATE THIS! Just use what you have there or can bring with you. Even you home computer users can do this AND, if you have stairs, go up & down them for some extra steps & a mental break! A few more steps, a few more movements over time adds up. I know it does not feel that way at the moment but long term, you may be surprised at the results!
One more thing... COMMERCIALS! You have heard this from me before too many times! The commercial breaks from your TV shows are 3-4 minutes. Make use of them. A quick set of abs, core, jump roping, high knee ups, push-ups or anything else through the course of a show or two adds up over time!!!!
AGAIN, DON'T COMPLICATE THIS... JUST DO WHATEVER SUITS YOUR FANCY AT THE TIME! Small steps. Big results!
Hey, hit me up with your suggestions. I could have gone on forever but then my post would have been WAY too long!!!!
I think many of us get bogged down with the all the crap we have to do all day long. Work, kids, home life, cleaning, errands (before, during or after work or maybe all of the above-UGH!) and more. This craziness gets into our mind & overwhelms us at times. It even "tells us" that we are too tired to workout. First, let me say that often our mind says no to exercise BUT once you get there (whether before, during or after work, whatever your work may be - for some it is being a mom), you may just start to feel better & not only get a great workout but work out some frustrations & aggressions from the day as well! For example, today was a day when both my mind & bod where a bit slow. Lots of times I start this way but once I get going, all is fine. Today, not so. BUT, I just modified & did what my bod could handle, cardio wise. I did not slack but just worked hard & it was just not as fast as I usually go. My weights went fine but for me, I always seem to feel fine for weights !
But, just in case you don't get that workout in, let me offer up a few tips for fitting in a few extra steps or just some fidgeting exercise. Hey, every little bit counts & by the end of a month or a few months, these little steps or movements can add up to big results for you!
At work (or home!), if your work clothes allow it & if your employer will allow you (may not due to litigation issues), bring in one of those large swiss fitness balls & sit on it rather than your chair. If you maintain your form while doing that, you can work your abs/core at work. Hey, you can even do some calf raises, knee lifts & obliques by punching out in front of you to the left & right side to side, upper left/upper right and also down to the right & left. IT DOES FEEL DIFFERENT! Let's say no ball at work or home. Hey, you can do those punches without the ball too & might work out some work frustrations! Also, why not sit in your chair & contract your abs, do butt squeezes (that I talked about in my post yesterday), sit up straight, don't slouch, stand up & do squats to just before the chair seat for as many reps as you can a few times during the day, do leg extensions from the chair. Lots you can do!
Also, how about standing up when talking on the phone or even reading something. You can also step to the right, back & step to the left to just keep moving. OR, just do this as a break every 30 minutes or so. Even doing some high knee lifts if your clothes allow. Try the butt squeezes & ab contractions like in the previous paragraph.
OK, do you go to the bathroom while at work? Of course you do! Every time you go that way, take a walk around the floor or up & down the hallway or wherever you can take a few extra steps. Good for the bod & mind!
Do you have a stable wall, desk or piece of furniture nearby? Do some wall or desk push-ups. Works the chest, triceps, shoulders and even the core as you hold correct form! Do tricep dips if you have that solid piece of furniture. Do wall squats if you can too!
Have anything in your work or home office that you can just pick up while you are sitting there & do some overhead tricep extensions, non dumbbell rows for the back, shoulder presses or side raises for the shoulders & bicep curls. You don't have to use the traditional dumbbells! Bring your exercise band if you can & fit little things in as part of a quick break. Otherwise, use what you have there.
PS: Bring in workout shoes too if you want. Hey, better to drive in then ruining your work shoes!
Here is an article with a few suggestions & the pics above come from this article as well. I DO NOT advocate the use of the rolling chair though! Office Exercise
Remember, every little bit helps & it is good for the mental stuff too! DON'T OVERCOMPLICATE THIS! Just use what you have there or can bring with you. Even you home computer users can do this AND, if you have stairs, go up & down them for some extra steps & a mental break! A few more steps, a few more movements over time adds up. I know it does not feel that way at the moment but long term, you may be surprised at the results!
One more thing... COMMERCIALS! You have heard this from me before too many times! The commercial breaks from your TV shows are 3-4 minutes. Make use of them. A quick set of abs, core, jump roping, high knee ups, push-ups or anything else through the course of a show or two adds up over time!!!!
AGAIN, DON'T COMPLICATE THIS... JUST DO WHATEVER SUITS YOUR FANCY AT THE TIME! Small steps. Big results!
Hey, hit me up with your suggestions. I could have gone on forever but then my post would have been WAY too long!!!!
i get plenty of squats in at the filing cabinet, and i try to do lil crunches sitting at my desk. sometimes i wish i had a fitness job, so that i was forced to do exercise as a career. lol
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Love this! I totally agree that all the little things we do totally add up -- esp. when it comes to exercise! I try to make an exercise out of everything these days! When I'm cleaning, I'm also half dancing (i know i'm lame!), when I'm driving, i try to stretch at every light, whenever I pass my brother's mirror, I force myself to attempt a pull-up. The list goes on!
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Since we sit all the time at work, I have started a walking/mini workout group 2 days a week for half an hour. It gives us a little time to stretch our legs without sweating to bad. Another great post.
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I've tend to squeeze stuff in when I'm cooking, but I think I can start to get up off the couch for a commercial break or two!
I'm terrible keeping up with my stretching. Maybe I'll focus on that during the breaks!
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Great post today Jody!!! I try to do little work out's and stretches while I'm chained to my desk. The fitness ball in place of a regular chair is an awesome idea...got to get me one of those asap!!
I try to get a work out in many things I do on my day to day. Like food shopping-pushing that cart and carrying those bags-whooh makes me break a sweat sometimes.
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Whenever I have spare time at the hospital I walk the floors, or climb the stairs. At our hospital there are stairs outside the building, and those are actually fun because of the view!
All good suggestions, Jody, for adding NEAT to our day. Thanks!
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Awesome tips Jody!! Burpees are another good one to do during commercials. Add a push up in with them too! Run up and down the stairs, squat jumps, dips from a chair...so many things we can do.
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Thx to all for replying & adding in your own little workouts!
I take my stairs at home 2 at a time & push thru to work my legs & butt a little more! I definitely work on the stretching too! Burpees, now that is a commercial workout! Liking that!Dancing, why not & fun too! Dr. J, lucky you with a view too! And like the work lunch walks! I do that with a friend on her lunch hour once a week for her.
Every little movement counts & fidgeters have been proven to weigh less than others.. makes sense!
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I keep saying I'm going to try moving my exercise ball in here to the home office. I should actually DO it tomorrow and see if it's something I can work with!
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I read one time to play music as much as possible...just makes you want to move more. Guess that doesn't work in some office situations, but it works at home!
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