No time to Exercise? Try these everyday workout minutes ... they really add up!

This month I've been reflecting on some of my past "jobs" - though I can hardly refer them as JOBS in the sense of the word. I've always been fortunate enough to earn pay by finding (or creating) the jobs that gave me the most joy. One of those such jobs that I did for almost 30 years was group exercise instructor/personal trainer. I worked in places from the Student Development Center at Michigan Tech University, Parks and Rec Dept., School Systems, Hospitals with pre/post-natal classes, private fitness facilities, YMCA's and even had my own little fitness place at one point. I could probably walk into any hardwood room, turn on some music and not miss a beat. I love the smell of a wood floor workout room :-). I really enjoyed all my classes and met some of my best friends at these places.

Exercise seemed to be my "2nd Job" with (direct sales first, then) Real Estate as my primary. The flexibility they both offered was perfect for child raising. I only gave up instructing after moving to Colorado when the private studio I was working for took a bit of my flexible away. I've always missed my classes a bit but filled the gap with lots of hiking and road biking. Now in FL, and no mountains to climb, along with high humidity and heat, my workout schedule has needed a bit of tweaking. I generally walk or bike daily but find I'm missing the extra push in my workouts. In addition, I somehow don't always have the time to fit in a full hour and half workout. Which has led me to a bit of "listen to my own advice"!

Back in my Instructor days, I'd hear a reoccurring voice from others "I don't have enough time to exercise everyday". In response to that, I decided to create a handout "A day of fitness" in which I hooked an exercise alongside a common daily routine (today you might know that as habit stacking) so that by the end of the day, one would have exercised most muscle groups without even requiring any additional time. Believing that sometimes it's okay to keep things simple, and one rep is better than none, I've decided this issue to share with you some of that handout. Though I have no idea what computer, file or box that original handout is, here is my condensed (morning only) re-creation. I hope this will inspire you to create your own "Day of Fitness". It'll take no additional time than what you already have, and these one minute moments can really add up.

MORNING - full body stretch in bed

sit up in bed - raise hands then stretch to touch toes - hold 10 sec

out of bed - stand and reach for floor - let body hang like rag doll -

circle arms slowly 10 x then reverse 10x - slowly raise to stand

brushing teeth - face mirror - side leg raises 10x each leg

doing hair/shaving, etc. - finger tips on counter if needed, deep squats 10x

counter push-ups (hands on counter, feet away from counter, apart) 10X

MICROWAVE TIME - whenever you use the microwave - do 10 Jumping Jacks

WALKING - while walking through the house, pick an area, for example, the hallway, and whenever you walk down the hall, do walking lunges

STAIRS - if you have stairs in your home, whenever you go upstairs, do 10 up/down steps on the first step before taking the rest of them

TALKING ON THE PHONE - whenever you are on a phone call, stand up and walk

TV WATCHING - while watching TV place your hands on the edge of the coach with fingertip facing forward. Feet on the floor in front in a "bridge" position, do 10 tricep presses keeping abs tight

PUTTING ON SHOES - SITTING - Stay seated and extend one leg stright out. Raise/lower leg 10x, repeat with other leg. Add leg circles, or side circles

WORK DESK - Stand for an hour while working -

point/flex toes when seated at desk

scissor extend and raise legs (crisscross) under desk

You get the idea? These are just a few ideas of how you can take an activity which you do every single day and incorporate one minute of exercise into that routine. I used to even carry a dumbbell with me in the car to do arm curls at traffic lights!

Time is precious and with all the activities we are constantly trying to fit into those few hours we have each day, let's get creative and stack up some "good for us" activities into those "need to do" activities. I'd love for you to share what habits you stack and what exercises you incorporate into your everyday activities. Please comment in the comment section. Helping one another stay healthy.

Interested in wellness coaching, drop me a note for a free strategy session. We can work together to develop the habits & plan necessary for you to be your best healthy self - not just for a day - but for a lifetime!

Until next time,

Coach Dawn

*Dawn is a Certified Professional Life Coach and has over 40 years of empowering, leading & training others in professional direct sales, real estate and fitness & wellness goals.  She is available for on-line or in-person individual or group sessions. You can reach Dawn or get more information at: LLECoach.com