I have been a fitness professional for nearly thirty years. One of the main excuses I have heard from people is, they have no time to exercise. Their lives are scheduled to the point of having little to no time left for what should be a priority.
Rather than argue the point that you do have time to exercise, and it is your prioritizing that is the problem, I will share some ways that you can fit exercise in during your day regardless of your schedule.
You can add in simple movements throughout your regular daily routine that will help to strengthen you and add muscle to your body. Remember that muscle will increase your metabolism, burn more calories, and help to sculpt your body to how you want to look.
One exercise that you can add to your normal activity is lunges. If you are walking somewhere like out to your car, or down the hallway of your home, lunge instead of walk. Walking lunges are a great exercise for your butt and legs. They also raise your heart rate which will help to strengthen your heart.
If you are sitting at a desk, or sitting in any chair, it is an opportunity to do triceps dips to improve that part of the arm that wiggles and waggles when we reach up to wave. By sliding your butt off the chair and placing the palm of your hands on the edge of the chair, lower your butt down to the ground by bending your elbows and then raise yourself back up to a straight arm. If your legs are straight out in front of you that is the most difficult position, if you bend your knees and pull your feet towards you it gets easier.
By using a ledge of a sink or desk you can do incline push-ups. Push-ups are a superb way to work your upper body including chest, back, shoulders, and arms. Do three sets of fifteen to twenty push-ups a day. You will see a difference in how your body looks in as little as thirty days.
Laying flat on the ground for a few sets of abdominal exercises can done in just a few minutes. Upper crunches, bicycle abs, double crunches, are just a few abdominal exercises that will work. Doing these when you get out of bed in the morning before you brush your teeth is a good way to remember to do them. Do them again at night when brushing your teeth before bed. Do three sets of fifty reps to start.
Do you have stairs in your home? If you do, go up and down them for five or ten minutes and you will have a good aerobic, leg, and butt work out. Do this in the morning and in the evening. You will gain endurance and strength walking the stairs.
The Plank exercise is one of the most powerful for your core and body. It will strengthen just about everything, your arms, legs, butt, shoulders, and most importantly your core. (stomach and back muscles)
This is simple to do. Lye on the ground face down lifting your body up while balancing on your elbows and toes. Your body must be in a flat position, no butt's up in the air! Hold in your stomach and make sure there is no arch to your back. Hold this for as long as you can, starting with fifteen to thirty seconds. This is the best exercise and only takes a few minutes to complete.
You can incorporated any of these six exercises into your busy schedule by doing them throughout your day. A few minutes here, a few minutes there. This way you don't have to find an hour or two to get it done, and it will still work!
- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.