Exercise boosts brainpower, builds muscle, burns calories, helps protects against cancer, relieves stress, and even helps prevent the common cold. And yet only 22 percent of American adults say that they do any meaningful exercise at all. Dr. Arthur Agatston’s new book, The South Beach Wake-Up Call, provides the Wake Up and Move 2-Week Quick-Start Plan, a day-by-day guide to getting started with interval walking and core-strengthening exercises. But getting a regular structured workout is only part of the exercise equation: Simply working more movement into your daily routine is also important, particularly if you have a job that requires you to sit in front of a computer screen all day. Here are some creative, fun, and easy ways to move more at home and at the office:
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A timed superclean. Turn your cleanup routine into a workout. Organizing your home is a key step in adopting a healthy lifestyle. Once you’ve assessed the mess, set a timer on the oven or your cell phone for ten minutes, and then see how much of your house you can clean up before the alarm goes off. Move quickly from room to room; go upstairs and down. Under the pressure of the timer, you will move quickly to get through your chores and burn more calories than if you weren’t trying to beat the clock.
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Kitchen workout. Cooking more meals at home is essential for maintaining a healthy lifestyle, so why not combine kitchen tasks with some quick exercises as well? You can easily fit in some calisthenics as you’re cleaning up after dinner: Instead of just standing in front of the sink when you’re doing the dishes, do ten leg raises to each side and ten to the rear with each leg. Then, after you’ve cleaned the counters, do some half push-ups right where you are. Stand back, put your hands on the edge of the counter, lean in, and push back. Start with five and work up from there.
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Office mini-moves. The human body was not designed to sit all day. When you do sit, do it right: To improve your posture and strengthen your core muscles, sit with your feet on the floor and your knees over your toes. Maintain a tight core, and keep your back straight and your neck relaxed. If your office allows it, switch your chair for a stability ball to achieve better balance and stronger back and abdominal muscles. Also, make a point to stand up and move around whenever possible during the day. Pace while you’re talking on the phone. Instead of e-mailing or instant messaging your colleagues, walk over to their desks and talk to them in person. If necessary, set a timer to remind you to get up from your desk. Combine it with a trip to the watercooler for more frequent hydration.
You can also work more movement into your life by walking up the stairs instead of taking the elevator wherever you are, or plan ahead to walk or bike to your destination instead of driving or taking public transportation. These actions won’t replace a really good interval-training session or core workout, but over time they will help you burn calories, build muscle, and get out of the sitting habit. And when integrated into your day, they will certainly make you feel better. For more information on how to incorporate exercise into your daily routine and for other creative ways to work out, check out Dr. Agatston’s new book The South Beach Wake-Up Call, which is available wherever books are sold. Get your copy today and learn more about the South Beach Wake-Up Call Program.