Quick and easy exercises anyone can do for less than 30 minutes or during commercial breaksÂ
With a long commute, busy work hours and a lack of free time, many people feel like they are doomed to a sedentary lifestyle. While waking up at 5 a.m. or working out after dinner may be possible, itâ€™s not exactly ideal and may cut into healthy sleeping hours. Not getting at least 6 hours of sleep per night has been shown to increase waistlines. Instead of worrying about having enough time to exercise, here are a few simple ways to better health.
Walk, Walk, Walk
If you do not have time to allocate exclusively for fitness, get in as many steps as you can. Buy an inexpensive pedometer to track your progress. Whether itâ€™s walking to the bus stop, walking on your lunch break or during a phone call, moving your body at a brisk pace can have lead to huge payoffs. Even without weight loss, walking has been shown to reduce your risk of heart disease, lower blood pressure and cholesterol. Other suggestions for fitting in extra steps are taking the stairs, using a smaller water bottle to refill at the office, getting up every hour for a quick stretch or walking to ask a coworker a question instead of using email or instant message.
The Quickest Workouts
Working out at home reduces time by cutting out travel time to the gym. I have mentioned the 4-minute Tabata workout multiple times on The Laughing Cow Blog because it is challenging, quick and equipment free. There are also fitness DVDs that provide results in as little as 20 minutes, 4 days a week like JCoreBody. The JCore system is made up of 5 different DVDs that you rotate through for 40 days. It requires zero equipment and minimal space, so if you live in a NYC shoebox apartment – you are all set. I am in three of these videos and fully believe in the results they can provide!
Couch Potato Workout
If you just want to sit on the couch after a long day, it is possible to improve your health while watching your favorite sitcom. During the commercials, get up and do either Tabata intervals, jumping jacks or plyometric exercises like squat jumps and mountain climbers the entire time. When the show starts, lie down on the floor or couch and do this sequence of leg slimming exercises I created with Everyday Health. Your booty should burn by the end!
When Exercise is Absent – Focus on Your Diet!
An exercise program will never beat a sensible diet when it comes to weight loss. If you do not have the time to fit in exercise, make sure you are eating healthy. My recent obsession is a slice of Ezekial bread with Smooth Sensations Cream Cheese Spread Cinnamon Cream â…“ Less Fat. Itâ€™s perfect to squash a sweet craving for just 125 calories!