Tuesday, February 9, 2016

Getting Exercise in When Snowed In

By Amy M.

There’s a winter storm outside and you’re snowed in once again.  Don’t let that deter you from your plan to get your exercise in for the day.  It is so easy to push your plan by the way side and watch television shows, movies all day or catch up on house work.  However, you can still do those things and keep moving and stay on track.  You can walk in place, do jumping jacks or stairs during commercials while catching up on your favorite television show.  While watching a movie you and your family could pick a word or phrase that is said in the movie and do squats or jumping jacks every time you hear it. You could also pop in an exercise DVD, fitness video game or go online and download a fitness video and get your activity in that way.  If the power goes out you could still do those things provided your electronics are charged.  Dancing to music with your kids or on your own also burns a lot of calories and you’ll have lots of fun and laughs doing it.  If you are catching up on that housework, you are still burning calories. All that walking around while vacuuming in each room and going up and down your stairs to do laundry keeps you moving and burning calories. You will be very surprised if you wear your pedometer or Fitbit while cleaning and see how many steps you actually take. Don’t forget all that shoveling is exercise if you are able to do so.  Just be careful not to overdo it, take plenty of breaks, dress warmly and stay hydrated. Getting that movement in while snowed in can be done you just need to think outside the box a little and keep moving.

How to Get More Movement in Your Day

By Amy M.

Our days seem to be filled with just as many excuses as to why we can’t fit in exercise as there are minutes in the day. We have busy lives and our days are filled with long to do lists. We beat ourselves up for not being able to start an exercise routine or missing a routine we already do.  So why not get that exercise in while you are knocking out that to do list or when at work? We need to be kinder to ourselves and fit in movement when we can and can do that with a few changes.
It all begins with the loud sound coming from our alarm clocks or phones imploring us to get up.  Make the simple step of moving your alarm clock or phone across the room.  Straight from the get go you have to get up and walk across the room to shut it off versus stretching an arm over to shut it off from down deep in your cozy comforter.  Once you’re up try adding more steps to your routine than you did the day before. If you have a pedometer or Fitbit this could be a goal you have throughout the week of adding more steps every day while out running errands or walking about the office. You could always have a friendly competition with friends, family or co-workers on who walked the most steps each day. When out doing errands or arriving at work try to park further away adding in more steps. Try to take a walk on your lunch break with co-workers or after dinner with a friend or family.  When the phone rings at work or home try pacing or walking around while talking.  If you get a lot of calls during the day you will certainly add more movement just by simply adding in that movement every time the phone rings.  If you have a stability ball or have been looking to get one, try replacing your chair with it. Some even come with a base to set it into so you can feel safer doing so. You can use it at work or home. My son uses ours while sitting at his desk doing his homework. I have used it for not only sitting at the desk but also while watching television. I have friends that have replaced their work chair with one.  Simply by sitting on a stability ball you are working your core muscles and as a bonus will have better posture for it.  When doing laundry, instead of over loading one large basket carry smaller loads to the washer adding in more steps. Our days can get pretty hectic but by simply committing to adding in a little more movement every day we can be healthier while we are busy.