Fit in exercise when you can (Picture: Getty Images/iStockphoto)
Another round of New Year’s resolutions often includes a slightly vague, ambitious fitness goal.
You want to run a marathon, do 100 press-ups, practice yoga everyday, or something else like that?
It’s normal to start the year motivated but as the year progresses and life gets in the way, resolutions are forgotten and drive dwindles.
We’re also spending more time sitting down given the latest lockdown, meaning fatigue can kick in.
It turns out there are quick and easy things you can do to support your fitness goals, helping you build time for them in your day-to-day routine.
Feel Good Contacts partnered with Personal Trainer Badrul Islam to share their tips for making your fitness goals a solid part of your daily routine.
Find a workout buddy
Find a friend with similar goals and hold each other accountable.
It’ll be easier to ‘show up’ to your scheduled workouts (even if they are on your living room floor) if you know someone else is going to ask you about it later.
Badrul suggests even setting up a weekly Zoom to workout together.
Try standing meetings
Remember that one person in your office who had the standing desk you were intrigued by? Well now you can try and see if it works for you with less pressure.
Try attending your next Zoom meeting or video call standing up – you might pleasantly surprise yourself by how long you last.
It’ll help improve your posture and get you on your feet at a time you can’t actively exercise. It also puts your muscles to greater use than sitting does.
Make your ‘dead time’ useful
Badrul says: ‘When you’re stuck with some dead time, for example, whilst waiting for the kettle to boil, don’t be embarrassed to do some light exercises like calf raises, squats or lunges.’
You’ll be surprised by how much time in the day goes unaccounted for.
Over time you’ll likely build up your strength and stamina for exercises too, contributing to any longer workouts.
If you plan to workout in the evening, it’s easy for 7pm to arrive unnoticed while watching TV.
Set alarms for whenever you plan to workout, just as you would for getting out of bed. It will make your scheduled workout feel like less of a negotiable thing.
To make sure you’re moving throughout the day, Badrul says set an alarm every half hour so you stand up, stretch your legs, and walk to get a glass of water. Use that time as an opportunity to reassess how you’re holding your body too.
Prep your meals in advance
Prepping food has the benefit of saving you time throughout the week (which you could use instead for exercise) and means you can plan healthy meals, often at a cheaper cost.
Protein foods like chicken and eggs are known go-tos for those focusing on their fitness, but its important to enjoy your food still and not attach guilt to it – balance is key.
But if you are looking to snack in healthier ways, Badrul says vegetables are ‘perfect to chop up into snack-size pieces to keep you going throughout the day. Fruit, protein shakes, salads and natural fibre bars are also great snacks.’
Commit to your lunch break
With home and work life being blurred as we continue to work from home by and large, it’s important to take your breaks fully.
You could commit to your lunch break becoming a 45 minute exercise slot – be it walking, running or doing floor work.
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