While you should aim for 20 or 30 minutes of daily exercise or a fitness training program, you should never miss an opportunity to sneak in extra movement throughout the day. After all, your muscles have no idea if you’re in a fancy gym or in your kitchen — as long as you’re working them, they’ll get toned!
By doing little exercises throughout the day wherever you can — in the kitchen, in your car, while you brush your teeth, or while you’re sitting at your computer — you’ll keep the oxygen flowing and stretch and tone your muscles.
You’ll also boost your metabolism: Did you know you can burn up to 500 calories per day just by fidgeting? It’s true! They take only one minute or less and they really do work! Fidgeting does not replace your regular workouts, but when life gets too hectic, use these simple moves as a way to squeeze in a little extra exercise all day long. Here are a few of my favorites. Give them a try!
1. Squeeze that butt
Do it in the elevator, as you’re walking down the aisles of a grocery store, and while you’re waiting in line at the bank. No one will know — and it’s so effective!
2. Work those legs
Try doing leg lifts at your desk or squats while you brush your teeth at night.
3. Add some steps to your day
Whenever you can, sneak in extra walking. Park your car far away from the store, take the stairs instead of the elevator at work, or do a few laps of the mall before you shop this weekend. Every step counts!
4. Tuck that tummy
If you’re relaxing in the living room in front of the TV, try lying on the floor or on a blanket and doing crunches. Make a deal with yourself that you’ll do them throughout each commercial break. Easy!
5. Take a “dip” on the couch
Sit at the edge of the couch and place your palms down on each side of you. Move forward so that your body is off the couch, bend your elbows behind you, and lower your body toward the floor with your knees bent and feet together. Bend and extend your arms multiple times as you watch TV — you’ll lose that arm jiggle in no time!
6. Stretch it out
Tension can build up in the neck and shoulders simply from sitting at your desk, and it gets even worse as the long work day drags on. Stretching encourages those tense muscles to relax and counteracts any tightness from poor posture and tired muscles. Try doing my Shoulder and Chest Relaxer, One-Arm Reach, and Neck and Shoulder Release at your desk — you’ll probably start an office trend!
7. Get firm on the phone
If you spend a lot of time on the phone, don’t just sit there — make it a workout by “pretending” to sit! Press your back flat against a wall and lower your body by bending your knees to a 45- to 90-degree angle. Hold the position for as long as you can.
8. Get lean while you clean
Did you know that by doing household chores — carrying laundry upstairs, vacuuming, making your bed, dusting — you can burn up to 400 calories an hour? You’ve got to do these tasks anyway, so you might as well turn on some music and think of it as exercise!
Now it’s your turn
Turn idle time into exercise time and look for every opportunity to move your body. All of those little moments will add up to major health benefits — you’ll see!