Think of the number of hours you sit each day: at work, watching TV, eating meals, watching your kids at their sports' games (and maybe feeling guilty they are working out more than you are). With a little effort, you can build extra opportunities to exercise into your day.
You can find a variety of virtual workout classes online or through your video streaming service. From indoor cycling using the assistance of a bike trainer to yoga classes you can do in your own living room, you do not need to leave the house to exercise. You can even purchase virtual memberships to access fitness classes from top-tier instructors.
"It is important to be realistic about the time of day that works for you, and how much time you can actually set aside," says Olga Hays, an American Council on Exercise-certified wellness promotion specialist at Sharp HealthCare. "But ultimately, every little bit of movement is good for you, even if it's just a few minutes here and there."
When your children are at sports practice or their music lesson, use this as an opportunity to work out. Walk around the field or around the block while you wait.
Take mini breaks. Get up and move every 30 to 60 minutes; you can even set pop-up reminders on your computer or your smart phone to stand up, stretch or take a lap around the building.
Leave for work five minutes earlier and park farther away. At walking pace, you can park a quarter of a mile away and arrive to work at your usual time. This adds in an extra half a mile of walking a day and will burn approximately 50 calories (1,000 per month).
Get social. "Start a walking or workout group in your office during lunchtime," says Hays. You can also add in walking meetings instead of one-on-ones in a conference room.
On the weekend
Gather your family or a group of friends to do something that you can all enjoy: biking, hiking, swimming or spending the day at the zoo, says Hays. "Get out and enjoy our San Diego weather." In the evenings, try adding in game nights with more physical elements such as backyard races, tag and jump rope competitions.
Add in exercise classes on the weekends if your weekdays remain too full with other commitments. You can also sign up for a number of local 5Ks taking place on Saturdays and Sundays throughout the year. This gives you something to train for and you will meet other like-minded people.
You owe it to yourself and your family to keep your body at optimum health by moving more. It is imperative for success at both work and home — and creates a more optimistic future.
Sharp offers daytime, evening and weekend exercise and fitness classes around San Diego to help you build exercise into your schedule.