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From The Cooper Institute and Cancer Prevention and Research Institute of Texas

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Woman dancing listening to ipod
Written by April 30, 2012

Tonya Gutch, MS

Senior Professional Fitness Trainer

Tags
busy schedules
daily routine
dance
every minute counts
exercise
physical activity
stairs
You’ve Got To Move it Move it. MOVE IT!

“If you don’t use it, you lose it”.  “A rolling stone gathers no moss”.  At one time or another we have all either heard these expressions or said them ourselves.  Well, the time has come for you to MOVE IT and put those words into action!   For all of you that feel that you are too busy to exercise, I want to give you plenty of ways to integrate (or sneak) exercise into your daily routine without making extreme changes in your busy schedules.  Here are ten ideas from your personal trainer that will get you started on the path to a more active YOU!

  1. Be a multi-tasker:  Go for a walk or use the elliptical machine while making phone calls.  Read your mail or a book while riding a stationary bicycle.
  2. Do chores:  Cleaning the kitchen, scrubbing the bathroom, mowing the lawn (a riding lawnmower does not count!) can burn tons of calories.  Your house will sparkle!
  3. Every minute can count:  While brushing your teeth do squats or standing heel raises or before a shower do pushups.  Start slow.  Begin with doing sets of 5 to 10 reps.
  4. It’s ok to be the “weekend warrior”:  Make those two weekend days two of the days you add activity into your week.
  5. Use daily reminders:  Put workout shoes by your front door or leave a pair of workout shoes in your car.  Put an alarm on your phone to remind yourself to exercise.
  6. Crank up the tunes and dance:  Enough said!  On average, a two hundred pound person dancing for thirty minutes can burn around 270 calories.  Bust a move and boogie down.
  7. Take the stairs:  When you have the time or opportunity, skip the elevator/escalator and take the stairs.
  8. Wash your car by hand:  Get the kids or friends involved and make it a fun activity!
  9. Move around while watching television:  Be active during the commercial breaks.  Walk up and down your hallways.  Do pushups against your kitchen counter.
  10. Challenge yourself to find the farthest parking spot in the parking lot and walk briskly to the store.

All of these suggestions are very simple and can be added into your daily routine without a lot of time or effort.  Small bouts of activity can help you achieve and pursue your goals for physical activity and weight loss.  As a further reminder of this, check out one of our past blogs about the importance of lifestyle physical activity. I challenge you to consistently select more active alternatives for daily tasks.

All activity counts!  Please share with me creative ways that you have found to fit in your fitness.  Now stand up and sit down 10 times!

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