This is what a perfect week of exercise looks like, according to Sam Wood

Keep your fitness goals in check with this realistic guide to working out, created by fitness expert and PT Sam Wood. 

Image: iStock

When work is crazy and your schedule is all over the place, it can be hard to lock in your daily workout. You might not be able to commit to a specific time but that doesn’t mean you can’t commit to doing something active every single day. Letting your health fall to the wayside won’t do you any favours, and neglecting exercise can be detrimental to both your physical and mental health.

Do your best to squeeze some physical activity into your day and trust me, fitting in a workout won’t give you less time, it will give you more. You’ll have more energy, and you’ll be more efficient and productive. With that in mind, here are some great ways to fit exercise in when you’re time-poor.

Make your commute to work a workout

Why not kill two birds with one stone and turn your commute to work into your workout for the day? Run, walk, cycle…you name it, just do it! Pack a change of clothes in a small backpack and voila, workout done and no peak hour traffic.

Workout at home

If the thought of finding your gym gear, driving to the gym, trying to find a park, working out and then driving home again seems like a far too time consuming process- that’s because it can be. This is where home workouts prevail.

Walking lunch break or phone calls

Instead of eating lunch at your desk and staring out the window wondering if you’ll ever smell fresh air again, pop your runners on and hit the pavement for the duration of your lunch break. If you’ve got calls to make, why not make them on foot? Walk briskly, add in stairs or hills (where possible) and walk for at least 30 minutes.

Get a standing desk or a swiss ball

Standing desks have been shown to burn more calories, reduce back pain and help return blood sugar levels to normal more quickly after a meal. Alternatively, you can swap your desk chair for a swiss ball. Sitting on a swiss ball gives you an all-day core-workout as your abdominal muscles must constantly be engaged to keep you balanced and stop you from falling off.

Both options are great for your posture. You should also get a timer and set an alarm to remind yourself to have a stretch and get moving every hour – perfect for those who find themselves sitting for seriously long periods of time.

Make your breaks count

Active breaks are great for squeezing in exercise but also for giving you a fresh burst of energy throughout your day. Do your errands on foot, trade the lift for the stairs, do a few squats every hour or make your meetings on foot. Even if it’s just a lap of the block, it all adds up.

The more, the merrier

Get your colleagues on board and keep each other motivated and accountable. You’re surely not the only person in the office trying to fit a workout into an already busy schedule, so why not work together to find a way to get active? It’s always motivating to have someone on the same journey as you and they may even be the push you need to make sure you exercise even when work gets hectic.

So there you have it, some simple tips and tricks to sneak in exercise when time is of the essence.

Game of Thrones workout by Bodyism’s James Duigan.

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