This month were focused on fitness. Week 1 is all about moving more throughout the day. Heres how we do it.
We’re into month 3 of our 12 Months of Wellness series, and this month we’re focusing on fitness. To kick it off we’re making it easy, by simply adding more movement into our daily lives. Some examples include taking the stairs rather than the elevator or walking to a co-worker’s desk with a question rather than sending an email.
Personally, I find fitness to be crucial for my happiness. When I don’t fit it in, even for just a few minutes in a day, my mood is affected. It is hard, though, because my time at work is often spent sitting at my desk, and my commute is lengthy—upward of 2.5 hours a day. To combat this, I try to take as many short breaks as possible—filling up my water cup, getting up to stretch, heading downstairs to the gym.
Also, I make a point to fit longer workouts in throughout the week—even if it means getting up early on a Saturday morning to do circuit training.
We asked a few alive staff members how they squeeze fitness into their lives; here are a few responses.
Bryce Tarling, Editorial Assistant, says: “I don’t have time to get to a gym these days, and living in an apartment means I don’t have a lot of space for home workouts. But I recently bought a skipping rope and doorway chin-up bar. A quick and easy workout for me involves heading down to the apartment common room, doing some jump rope to warm up, walking back up the stairs, and then doing a few sets of pull-ups in my office doorway. A few push-ups and core exercises are also easy and effective additions.”
Sandi Gauvin, Senior Editor, says: “Though it’s hard to stay active in a 9-to-5 desk job, I take as many opportunities to move around as I can. Topping up the water glass frequently, standing during meetings, walking over to a co-worker’s desk rather than using email, running the stairs (instead of using the elevator), and going for a walk outside all help. I’m a rower, and when I get home (during the off-season) the ergometer (rowing machine) beckons me and I put in a few kilometres while I dream of the on-season when I can get my laps in on the water, instead. Fresh air is a huge motivator for me, so power-walking outside for at least 45 minutes is the way I end every evening. Fun is tennis or volleyball in between and biking and snowshoeing, depending on the season!”
Pauline McCoy, Account Manager, says: “It is tough finding the time to squeeze fitness into a busy week, but I find it easiest on weekends, hanging out with my kids, playing sports, and cleaning up the yard. It is a challenge during the week, but taking the stairs and trying to get out on a nice day for a quick 10 to 15 minute walk is something that needs to be worked into the daily schedule.”
Amanda Pentland, Graphic Designer, says: “It’s easy to add some exercise moves into your kitchen cooking routine. Between squats, leg lifts, and balancing acts, I usually get a mini work out in here and there while cooking or preparing breakfast or dinner (I tend to avoid these moves in the lunch room at work though). I enjoy walking the dog and sometimes I will wear my running shoes should I feel inclined to engage in a slight jog/walk. It’s hard to plan when I will and won’t have energy do to all the little variables of a work day, so for me it’s easier to always be prepared and have the option ready. I try to keep a pair of running shoes in my trunk and my gym bag ready to go every day. This way I can seize the moments when sudden bursts of energy arise!”
And here’s what one of our readers, Juliana Leamen, Nutritionist and health blogger, says: “Modern life leaves very little time for important things, such as exercise, and I am no exception. I spend eight to nine hours of my day working fulltime as a nutritionist, and my evenings are dedicated to my two blogs. This leaves very little time for exercising, so I had to get creative. As a nutritionist and third-generation holistic advocate, I recognize the importance of being active and have found different ways to incorporate it into my busy life:
“At home I often walk to get the mail. (My husband and I always take the long way to get the mail and usually do a couple of laps in the park nearby. The incline helps us get our heart rates up a bit, making it perfect for a quick workout.)
“At work I have joined forces with other active individuals and we either do power walks during lunch hour or I arrange walking meetings. I am lucky to have a nice trail in the back of the company's property, so I get to enjoy the outside and fresh air while getting a nice mid-afternoon workout
“At the gym I concentrate on Pilates and hot yoga on weekends. I find it a great way to get out of bed earlier (especially on those cold winter days) and start the day fresh and with more energy. Whenever I get a chance, I also enjoy swimming, so I joined a gym with an indoor pool.”
Have you been following along with alive’s 12 Months of Wellness? Let us know how it’s going via blog posts or Facebook comments, or by using the Twitter hashtag #2013alive, and you could be featured in upcoming blog posts.