You want to be more physically active, but how do you find the time? And just how much activity do you have to do?
From Part 1, we identified ‘time' as the number one reason most people are not more active. Did you implement any of the tips for getting more activity into your home and work routine? If not, you can review the tips at Lower Cholesterol with Effortless Exercise, Part 1.
Here are examples of how to boost your fitness when traveling, caring for children, and running errands.
On the Road
Traveling doesn't mean your fitness goals have to halt during your time on the road. There are simple activities that will increase your activity level and help decrease the discomforts of spending long periods on the road. When driving, schedule breaks every two to three hours to stop, stretch, and take a brisk walk around a roadside park. When behind the wheel, shift around as much as possible to assist circulation and ease stiffness. Traveling by plane or train means limited space, but you can stretch your arms and neck by reaching towards the luggage rack and completing shoulder/neck rolls in your seat. Get up every hour for a short walk to the restroom to stretch your legs. When navigating the airport choose the stairs and walk as much as possible versus hopping on moving walkways, escalators, and elevators.
Travel does mean you leave behind your gym or treadmill, but you can pack walking shoes and get in a walk just about anywhere. A convenient fitness tool for traveling is a resistance band. A resistance band takes up minimal space and provides a way to work on your flexibility and strength when your only option is your hotel room. Also, you can find a hotel with a fitness room or swimming pool where you can stick with your fitness routine.
Fitness with Children
Has a new little one joined your family? Increase your activity by walking to soothe your infant or sit on the floor and rock back and forth while holding your infant instead of rocking in a rocker. Most infants love the visual stimulation of the outdoors. Get a carrier and strap on your infant for a walk around the neighborhood. There are many stroller and bike trailer options that support getting outside and being active with your children. If finances are limited, improvise with baby overhead presses and arm curls. As your little one gains weight you will gain improved arm and shoulder strength. Turn on the tunes and dance around the living room with your baby, you may even be rewarded with some giggles.
Has your child hit the "do it myself" stage? At this point the intensity of your activity may decrease as you slow down for your child to keep pace with you. This is a good time to look into a fitness tradeoff with other parents in your neighborhood. Swap watching the kids while you each can get a much needed break and some physical activity. If swapping child care isn't an option, you'll continue to get fitness benefits from all the bending, lifting, carrying, and putting down that a young child demands. As your child grows, they will be able to participate in more physical activities, such as fun games like "Mother May I?" and "Red Light, Green Light". Get creative and make up a scavenger hunt that includes a walk around the neighborhood (search for a red car, a white flower, a blue house, etc.). Not feeling creative, head to the park for playtime while you walk laps around the playground. Your child needs the activity just as much as you do.
There are even little ways to boost your activity level when running errands. When you go to the mall or grocery store don't circle the lot for the closest parking space, park farther away and take advantage of those extra steps to reach your destination. Do you live near the bank or post office? Leave the car parked and take a walk or ride your bike. When driving to the school, park a few blocks from the school and walk with your children the rest of the way. By doing this you have the added bonus of avoiding the traffic jam of school buses and parents dropping off students, it might even take less time. Add extra steps at the mall by completing a lap before you start your shopping. Once again, take the stairs instead of the escalator.
Achieving your fitness goals does not require a fancy gym membership or expensive exercise machine. Be creative! For more everyday activity tips check out Fitting in Fitness: Hundreds of Simple Ways to Put More Physical Activity into Your Life by the American Heart Association. Stick with an increased fitness level and you'll reap the rewards of more energy, weight management, bone and heart health, and an overall improved quality of life.
Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps by dietitian Lisa Nelson. Now get moving!
Published On: September 07, 2008