You might not think there’s time to fit exercise into your busy schedule, but you can keep up with your responsibilities and still make time for fitness. In fact, doing so will boost your energy and mood! Here are easy-and fun-tips.
There are lots of creative ways to incorporate exercise into activities you already do. Think about all the time you spend with your body pretty much idle: while watching TV, waiting for your oatmeal to cook, or catching up on Facebook.
“The biggest issue is that students feel they have to go to the gym. This is not true,” says Dr. Amy Bidwell, a health science professor at State University of New York at Oswego. “It’s actually healthier to just get up and move as much as possible, instead of going to the gym for an hour and then sitting [the rest of the] day.”
So, here are some ideas for multitasking:
While Cooking
Obviously you don’t want to leave the stove unattended or dance with a knife in your hand, but you can still use time in the kitchen to your body’s advantage, and not just by preparing healthy meals. Here are some scenarios:
Activity: Watching the microwave plate spin.
Exercise: As the time counts down, spend 10 seconds stretching each part of your body.
Activity: Boiling water.
Exercise: Grab some canned food to use as barbells. Or place your fingertips on the counter and do ankle raises, engaging your calf, abdominal, and gluteal muscles.
Activity: Stirring pasta and sauce.
Exercise: Turn up your favorite song and use the spoon as your microphone. Dance like it’s your job.
Activity: Steaming vegetables.
Exercise: Perform squats and lunges, checking the veggies every minute or so.
Ben suggests some ways to add exercise into any day. (MP4, 02:34)
Vegging Out
Instead of just lounging on the couch, watch TV with an exercise twist. This is especially fun with friends, family members, or even children. The point is to find a way to make moving a game, using some element of what you’re watching. For example, you can pick a word and do a specific exercise every time a character says that word, and choose a few so that more people are moving at the same time. As Claire H., a sophomore at Montgomery College in Maryland, says, “This will probably add laughter, another very beneficial activity!”
Activity: Watching a romantic comedy.
Exercise: Every time characters kiss, do 10 jumping jacks.
Activity: Watching an action film or your favorite sport.
Exercise: Each time someone is running or doing something daring, do high-knees.
Activity: Catching up on sitcoms.
Exercise: See who can do the most sit-ups or push-ups during commercial breaks.
Vicki B., a sophomore at The Alamo Colleges in San Antonio, Texas, shares, “I have a step-up, which is really good for small spaces. I use this when I’m watching TV to relax and exercise at the same time.”
Many game consoles offer fitness programs and exercise games. You may be able to rent a machine through a DVD rental store, or borrow one from friends or family members.
Don’t forget fitness DVDs, finding workouts online, or getting a group of friends or family together for some backyard sports!
Izabela demonstrates arm exercises to do anytime. (MP4, 02:23)
Body-weight Exercise
Lunges, squats, and push-ups are easy to do anywhere and can be done while you listen to music or take a break from studying. “Keep going until you cannot go anymore. Body-weight [exercise] to exhaustion is fine with minimal rest between sets,” says Dr. Bidwell.
Kyle L., a sophomore at College of the Desert in Palm Springs, California, has a few go-to exercises he does at home. He explains, “The best workouts [are] high-intensity, high-repetition, with little amounts of rest. [I do them] with body weight only, [which] tends to shorten workout time. For example, [I] do four sets of 10 repetitions of push-up burpees. This is considered a full body workout with no weights. Body-weight workouts can easily be done in a small area.”
Nichole T., an online student at the University of Wyoming, finds time to stay active and freshen her mind by walking to work and during her lunch break with a weighted backpack. She says, “I walk about seven blocks to [and from] work in the rain, snow, sunshine, or wind. I [also] walk during lunch hour.”
Another idea is a variation of CrossFit™, a popular, high-intensity training program where participants do as many repetitions as they can of an exercise, in a short time period. You can make up your own version to do at home. Try setting up a stopwatch and do squats or lunges until it hits 20 seconds. Take a rest until it hits 30 seconds and then keep repeating.
Supplies at Your Fingertips
Vicki says, “If you use what you have around, you’ll find that it can work just as well.” There are lots of household items that make great exercise props. Here are some ideas:
As Dr. Bidwell says, “As long as you get up and move, you will reap the benefits [you would with] structured exercise.” Making physical activity a fun part of your everyday routine will make it easier to reach your fitness goals.
SAMANTHA YEH is a recent graduate of the State University of New York at Oswego. She is a social media strategist and writes for In Focus, a news blog.
To add more physical activity to your day, modify your usual routine just a bit.
In a recent Student Health 101 survey, almost 40 percent of respondents said they use time between classes to run stairs, speed walk, or do other activities using their surroundings.
Nichole T., an online student at the University of Wyoming, says, “I keep track of my fitness daily on [the Web] because it is free and easy to manage. I think [it is] key.”
Here are more ideas:
