Let's face it - sometimes it's hard to find time to work out. Whether you're on the road, at work, or at home, you can always find a few more ways to squeeze in exercise between projects, no matter what you're doing. The biggest change you have to make is in your attitude - just train yourself to be on the lookout for ways to fit in a little fitness, and you'll soon be reaping the rewards.
Walk, Don't Drive
As you go about your day, look for opportunities to walk. When you go to the store, purposefully park far away from the door so you can enjoy a nice stroll on your way into the shop. While you're shopping, look for ways to turn it into a quick workout. Split up your shopping list among your group and see how quickly you can each collect your items. If you're shopping on your own, resist the urge to lean on your cart, and try to keep your pace up. Remember to never shop on an empty stomach!
Try Seated Isometrics
An isometric is a strength-building exercise you can do without weights or equipment. You just use the power of your own body to create resistance. For instance, if you press your palms together in front of your chest and push with each hand, you'll work your biceps, shoulders, and pectoral muscles. Isometrics are a great thing to do while you're seated during long drives, movies, or long bouts of time at work.
Any time you find yourself with something weighty in your hands, give it a few curls. This works with canned food, grocery bags, backpacks, luggage, and anything the least bit heavy. If the curls are easy, then do some more. Or, if you prefer, raise your arm over your head and lower your hand behind your head for some triceps extensions.
Playing with kids, dogs, or by yourself is a great way to get a workout. The same goes for dancing, roller skating and ice skating, canoeing and kayaking, and games like tennis, ping pong, basketball, and softball. If your kids or grandkids like to play with a Wii, don't just sit on the couch and watch. Give it a try! You'll get a surprising workout and have a lot of fun at the same time.
Lunges, Squats, and Leg Lifts
If you have a spare moment (and no one is watching), why not do a few lunges, squats, or leg lifts? You can do these in place or, in the case of lunges, moving across the room. If you're near a wall, try a wall sit with your back pressed against the wall and your legs bent so that your thighs are parallel to the floor. Stay in that position as long as you can. Do this every day and you'll develop real strength in your quads.