Exercising Tips for Home or Work

Exercising at home or at the office is about making life easier on yourself.  Here are some tips to keep it that way! 

1)      Get a Buddy. Whether you’re at home or at work, find an exercise buddy! Not only will this add new energy to your workouts but it also makes it harder to skip a session when you know someone is counting on you to do it with them. Accountability is key!

2)      Challenge yourself. If you're the kind of person who thrives on competition, make a personal challenge to meet a new goal each week. Walk one more block. Do six more sit-ups. Take the stairs each day instead of the elevator. You can use a pedometer to measure the steps you take during the day. Set goals, and if you accomplish them, increase the goal by another 50 or 100 feet during the day. Goal-setting to meet challenges is a great way to commit to exercise.

3)      Keep it Simple. Use simple equipment such as stability balls, resistance bands and exercise videos. Sit on a stability ball instead of your office chair during part of the day. It will make your body work harder to stabilize your muscles, and it will prevent you from slouching. Bounce up and down. Practice squeezing your glutes and tightening your abdominal muscles. Resistance bands are small and cheap and can be used for many exercises at home or work. Stability balls can be used in conjunction with exercise bands to mimic the movements of an exercise machine. For example, you can sit on a ball with your knees bent and wrap a resistance band around your feet. Straighten your legs as you perform a rowing movement. Exercises videos are a good way to mix up your workouts and get a bit of guidance about technique and exercise modifications. To avoid boredom and burnout, be sure to alternate between a few different videos.

4)      Use Time Wisely. One of the main benefits to working out at home is it's completely up to you when and what you do. Take advantage of lulls in the action when you're at home to get a quick workout in. Whether it's doing some crunches when you’re watching TV or popping off some pushups before hitting the hay at night, there are plenty of opportunities at home to burn a few extra calories, which can make all the difference when trying to get in shape. But make sure you still set aside time during your day and week to get a good, solid workout in.

5)      Walk. Walk. Walk. There are so many ways to sneak in a walk! Start your day 15 minutes early, but park your car a half mile away from the office and enjoy the walk to and from work. Walk to a colleague's work area instead of calling on the telephone or sending an email. Walk during short breaks or on the lunch hour. Choose a restaurant within walking distance, or bring a sack lunch from home to make time for walking. If you use your lunch break for errands, try walking to the bank, post office, or other places instead of driving. Rather than sitting around a table, conduct a business meeting with coworkers while walking. Jog up and down the stairs a few times instead of hanging out in the break room for coffee, or keep a set of weights nearby that you can lift as you have a quick and healthy snack. Set a reminder on your computer, or an alarm on your watch, to go off every hour or two. When the reminder comes up, stand up and stretch or go for a short walk around the office or down the hall. This will keep you from becoming tired, and it will also help to increase your heart rate and get those muscles moving.

6)      Eat Smart. Don’t blow your all your efforts with poor food choices and sneaky snacks. Be mindful when you eat. Did you know that the average adult would need to walk the length of a football field to burn off the equivalent of ONE plain M&M candy?

Those who think they have no time for bodily exercise will sooner or later have to find time for illness.
— Edward Stanley