Adding up some more exercise and reducing sedentary time

 
 

Adding more exercise and movement into a busy schedule can be challenging, but it's certainly achievable

Here are some tips to help you meet your goal of at least 150 minutes per week of physical activity

  • Actual schedule in time to exercise. Carve out a window in the morning (before work), or during the day where you can do some activity. Even 10-15 minutes sessions once or twice a day is helpful.

  • Involve others. When you commit to exercise with someone else it is harder to miss the workout. You can even do virtual workouts by sharing your screen and playing a workout video while being able to socialize.

  • Combine activities. You can try to do some aerobic activities (like walking or biking) while listening to a audio book/podcast, or reading/replying to emails. You can also do squats while you brush your teeth, or are waiting for dinner to cook. You can also schedule walking meetings when possible.

  • Setup a physical space (even a small one) in your home to make it easy, fast and convenient to do some exercise. Learn more about setting up a home gym here.

  • Add in movement throughout the day. Park farther away, walk up the stairs, stand up for some meetings, stand on one foot while waiting in line, etc.

  • If you are taking your kids to school, either walk or park 10 minutes away so the family can walk the last part. Also look to incorporate physical activity into family time such as playing spots or walking in the park.

  • Break-up sedentary periods by standing or moving (even to go get a drink of water or throw something out) ever 30 minutes.

And remember:

Also be kind and flexible. It is hard to stay on track all of the time. That is ok. Just keep working at it.

You can also track your exercise in RxFood to help you see your progress.