Week Four – Strategies for Fitness

Keep in mind that time spent at home or work doesn't have to be sedentary. Take advantage of everyday opportunities to fit more physical activity into your life. Consider the following tips:

• Wake up early. Get up 30 minutes earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk around the neighbourhood. Some research suggests that people who exercise in the morning are more likely to stick with it. If you're too stiff in the morning, however, wait to exercise until later in the day.
• Make household chores count. Mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping. Outdoor work counts, too.
• Be active while watching TV. Use hand weights, ride a stationary bike or do a stretching routine during your favourite shows. Get off the couch to change the channel or adjust the volume.
• Make the most of out your errands. For example, when you go to the mall or grocery store, park toward the back of the lot and walk the extra distance. If you have a little extra time, walk inside for a lap or two before you start shopping. Keep a pair of walking shoes in your car so that you're ready when you find a few minutes for exercise.
• Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.
• Take fitness breaks. Rather than hanging out in the lounge with coffee or a snack, take a short walk. Start a lunchtime walking group with your co-workers. The regular routine and the support of your co-workers may help you stick with the program.
• If you travel for work, plan ahead. Bring your jump rope or choose a hotel that has fitness facilities. If you're stuck in an airport waiting for a plane, grab your bags and take a walk.
• Step it up. Take a brisk walk every day, whether it's a path through your neighbourhood or laps in a local mall. Take the stairs instead of the elevator or make a full workout of climbing the stairs.
• Join in the fun. If you have children, don't just watch them play. Join them for a game of tag or kickball. Walk them to the park, dance or take a family bike ride.

Consider modest investments:

• Dumbbells are small, hand-held weights that you can use to strengthen your upper body and are sold in many sizes.
• Resistance bands are stretchable cords or tubes that offer weight-like resistance when you pull on them. You can use these bands to build strength in your arms and other muscles. Choose from varying degrees of resistance, depending on your fitness level.
• Jump-ropes can be a great cardiovascular workout.
• Exercise videos can create the feel of a health club aerobics class in your own home. Select a video that matches your current fitness level and confirm that the video is endorsed by a certified fitness instructor.

You don't necessarily need special equipment for a cardiovascular workout. With a little foresight, activities you take for granted can become part of your exercise routine:

• Consider using ordinary household items for various upper and lower body exercises such as:
  • Canned goods (to serve as hand weights)
  • Milk, water jugs, or a bag of potatoes (to satisfy weight lifting/ resistance training)
  • A low, sturdy step stool can become exercise equipment if you use it for step training; it is a good form of aerobic exercise that resembles stair climbing.

Source:
Apple-a-Day