1. Anytime you take the stairs at home or at work, double step (every
other stair). This is similar to the lunge, which is great for firming
legs and butt.
2. Commit to always taking the stairs. Set a number (6 times) and make yourself achieve it by the end of the day.
Re-route. Take the longest route to your destination, ex. walk to the
farthest bathroom, or around the office before dropping off that
4. Invest in a pedometer. Try increasing your distance
daily. This is also a great way to actually keep track of how much
activity you really are getting.
5. Start your day right…upon waking
set aside 10 minutes of continuous exercise. Choose 3 movements for
different areas of the body (squats for legs/butt, crunches for
abdominals, and push-ups for chest/arms) and do 15 reps of one, then
move right in to the next, and continue for 10 minutes. Change up your
movements each day.
6. Another version of the above would be to pick
one exercise movement for the day to do for 7-10 minutes, such as
step-ups (standing in front of a chair and stepping up and down with one
leg, then the next) on Monday then, bicep curls on Tuesday; pelvic
lifts on Wednesday, etc. It teaches consistency, but is still quick and
7. Interval training. Time how long it takes you to walk around
the block or around the office (10 minutes) and try to make it in less
time (8 minutes) the next trip, ex. lunch break.
8. A great one for
work or in the car is isometric exercises. Women remember Kegel
exercises for the pelvic floor…well, it’s the same thing. Tighten any
muscle, such as abdominals or legs for 30-60 seconds breathing normal,
then release. Three sets per area and the boss won’t even know.
more excuses…tired when you get home, just want to plop in that chair
and watch TV, ok then, just make sure to take breaks. Exercise breaks
that is. Enjoy your show, but during the commercials pick an exercise
and do it for 5 minutes through each commercial break.
10. It seems
so simple, but if you can find a spouse or friend to do any of the above
with you, then it will be more likely to be enjoyable and consistent.