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Exercise Without Adding ANY Extra Time To Your Daily Routine!

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Exercise Without Adding ANY Extra Time To Your Daily Routine!

Denise Smith

Why do we really need to exercise?  The benefits of exercise go well beyond maintaining weight and weight loss. It’s not just about looking good or fitting into those skinny jeans!

 

It is about so MUCH more!

 

Ok, let’s be brutally honest…Does the word ‘exercise’ make you kind of cringe? Do you put it off as long as you possibly can, coming up with excuse after excuse to avoid it?

 

Chances are, unless you are an avid athlete or a devoted workout fiend, you are probably groaning about the idea of exercise…am I right? And know that you are NOT alone! 80% of Americans are not achieving the Federal Government’s recommendation of 2.5 hours of exercise per week. Uh oh! Are we getting lazy?

 

I think that the entire notion of “working out” feels burdensome, time-consuming, and difficult to fit into our very busy lives. But—what if I could give you a way to exercise without cutting into your daily activities at all! Wouldn’t that be fantastic?

 

I have a surefire EASY way to incorporate your exercise essentials into your day without taking time away from all your other obligations, your work, family, or your pass times. You are probably wondering, “what is she talking about…that’s not even possible.”

 

But trust me…it is! But first let me explain why we should even exercise at all. How important is it really?

 

Your body was not meant to be stagnant and idle. It was designed for movement, for walking, running, dancing, etc.   The problem is that while technology has continued to advance, the need for us to really move our bodies has plummeted. Most of us do not walk to work; we drive. Many kids are not outside playing soccer, dodge ball, etc. instead many opt to play video games indoors or be engrossed in social media—both not requiring us to move our bodies all that much.

 

When we fail to use our muscles, they will inevitably atrophy which leads to weakness and loss of movement. This becomes a downward spiral to issues with balance, posture, and body strength. I’m sure you have heard the line, “If you don’t use it—you lose it!”  That most certainly applies to exercise.

So—in answer to the question I posed earlier…YES, exercise is vitally important!

 

 

Your Mind needs exercise.

Exercise is not just a benefit for our bodies—our minds reap the rewards as well. With exercise, your blood flow to your brain increases and it stimulates the brain mass in the hippocampus. This area of your brain is critical for memory retention and for reducing dementia.

 

And you have probably heard about those happiness-creating endorphins which are released when you exercise. Endorphins can powerfully affect your mental and emotional health and well-being as they stave off symptoms of depression or overall anxiety.

 

Your Bones need the exercise.

When we fail to exercise our bones start to lose mass and they become thin and frail. This leads to an increased possibility of fractures and falls. For this reason, staying active and using some weight resistance even if they are very light, helps to maintain bone health.

 

 

 

Your Heart and Lungs thrive on exercise.

Doing any form of cardiovascular exercise, requires your heart and lungs to provide oxygen to the muscles. This makes the heart pump faster so that it can delivers that oxygen to your cells. All this dilates your veins and arteries and keeps them from building any unhealthy plaque or any clots.

 

When you regularly exercise, your lungs increase their capacity so that you build your stamina and don’t get out of breath. Cardiovascular exercise is critical for the prevention of strokes and other forms of heart disease.

 

Ok….so I think we can agree that exercise is important and vital for our health and well-being. And we need both of those in order to achieve our goals, live happy lives, and be our very best both at home and at work. But, I know that life is BUSY and oh so hectic…

Stay with me…I have an innovative solution to this endless problem we face.

 

For me, I like exercise, but it does take a lot of motivation to get me going. So I have found over the years, that staying consistent in my exercise routine can be a struggle. But, to stay fit, stay toned, and healthy, I do the 4 essentials and I painlessly incorporate them all into my life daily. Here is how:

 

Essential #1: (abs and core)

Driving in my car or sitting at my desk at work, I do pelvic tilts. It is basically tucking the tailbone and pulling your hip bones up towards your navel, creating a scoop in your stomach and a curved back. Then tilting the pelvic back to beginning position. This is wonderful for the abdominals and your core. I do 25 at a time, and as many sets as I’m able. You will find that not only is it a great stretch while sitting at work, but it can make your commute to work go more quickly while also being highly efficient! For a video tutorial check this out:

https://youtu.be/PdEKzbBFZrE

 

Essential #2: (arms)

While I’m watching tv at night, I stand up for a while and work my arms. Usually I get restless sitting for a whole evening of tv watching. You do not have to use any weights; you can just use some resistance, of if you are like me,  I like to use little light weights (typically 3 lbs). While I’m watching tv I work my arms (bicep curls, triceps, shoulders ) etc.

https://youtu.be/9pTEzkJu6TU

 

Essential #3: (legs and booty)

This is an easy-to-incorporate exercise that you can do while showering and/or brushing your teeth. Every time I am conditioning my hair in the shower (and I want to leave the conditioner in for a few minutes) I do squats. Yup, you heard that right. And when I brush my teeth (morning and night) again I do squats. I promise that you can multi-task while brushing your teeth and you haven’t cut into your schedule at all!

 

To make sure you are using good form, check this quick tutorial:

https://youtu.be/aPYCiuiB4PA

 

Essential #4: (arms, core, abs, back, and chest)

While I am in tv watching mode, I also do push ups. I prefer the Pilates push-ups which really help to tighten the arm pits as well. These are usually tough to get to, but the Pilates push up sure helps! Do 10 at a time, and then rest, do more reps.

It is VERY important to have good form with these, so check out this:

https://youtu.be/Ny0qFffcemg

 

 

So did you see how you didn’t have to carve out ANY extra time for your exercise routine? It didn’t cut into your morning, or your happy hour meeting friends, or your relaxing evening after a long day at work. Genius right?

 

Let me know if this works for you. I love hearing how you are putting this to good use. I promise that it is the MOST painless way to get your exercise on a regular basis. Go for it!

 

And I will leave you with this inspiring quote:

 

“We do not stop exercising because we grow old—we grow old because we stop exercising.”

-Kenneth Cooper