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Take That Extra Step

Setting aside time to exercise can be a challenge. After all, there are plenty of potential hindrances: time, boredom, injuries, and low self-confidence. But these issues don’t need to stand in your way. Use a little creativity to get the most out of your time and find easy ways to add extra steps throughout the day. Adding movement and activity in simple ways can burn more calories to help lose weight or stay healthy. Sometimes it can just be the little things that get you moving. 

  • Squeeze in a few 10-minute walks throughout the day. If you don’t have time for a full workout, don’t sweat it. Shorter spurts of exercise spaced throughout the day offer benefits, too.
  • Get up earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you’ve adjusted to early-morning workouts, add another day or two to the routine.
  • Claim the back row of the parking lot as your own. Or park a few blocks away and walk quickly to your destination.
  • Rethink your rituals. Your weekly Saturday matinee with the kids or your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson, or trip to the pool.
  • Think of it as an activity. If you choose activities you enjoy, you’re more likely to stay interested. Remember, anything that gets you moving counts.
  • Take the stairs. Instead of using the elevator to get to your destination, choose the stairs. Better yet, make climbing the stairs a workout in itself. Start with 5-10 minutes during a lunch break or after work. 
  • Watch an exercise video. Check out your On Demand channel on your television. On Demand provides a variety of exercise videos that you can perform in the comfort of your own home. The best part is they’re free! 
  • Do double duty. Volunteer to drive your teen to the mall, and then walk laps inside while you wait for the shoppers. Try the same trick at your child’s school during lessons, practices, or rehearsals. 
  • Do strengthening exercises at home. Use inexpensive resistance bands in place of weights. Lift plastic milk jugs partially filled with water or sand, or even soup cans. Do push-ups, squats, chair dips, or bridges using your body weight. 
  • Make lunchtime count. Keep a pair of walking shoes at your desk and take a brisk walk during your lunch break. 
  • Schedule exercise as you would schedule an important meeting or appointment. Block off times for physical activity and make sure your friends and family are aware of your commitment. Ask for their encouragement and support. 
  • Set realistic goals. Don’t promise yourself you’re going to work out for an hour every day and then get down on yourself when you fall short. Stick with goals you can easily achieve, such as exercising 15-20 minutes a day, three days a week, for the first month. 
  • Remember why you’re exercising. Use your personal fitness goals as motivation – and reward yourself as you meet your goals. Try to include a personal fitness log to keep track of your exercise. Measure your progress every couple weeks. 
  • Add more steps to your grocery shopping. Before starting your grocery shopping, walk one full lap around the store. If you have time, walk one more lap before you check out. 
  • Be more active at work. Instead of emailing your co-worker down the hallway, walk over to deliver a message. Also, encourage your employer to provide incentives to support physical activity. Better yet, ask your employer to dedicate a room in the office for exercise. 
  • Plan a family game night. Active video games such as the Wii, Xbox, PS3, or the Microsoft Kinect are a great way to bond with family and have fun with exercise. 
  • Exercise with TV. If you own a treadmill or bike at home, plant your piece of equipment in front of the television and exercise during your favorite television show. Strength and balance exercises can also be performed while watching a show or the news. If it’s too difficult to exercise while watching your show, use the commercials to get in your exercise. 
  • Walk and talk at the same time. Instead of sitting on the couch to catch up with a friend, walk around your house or neighborhood throughout your conversation. 
  • Sign up for a local event. Participate in a 5K walk to jumpstart your fitness routine. This will help you stay motivated to exercise with a goal in mind. 
  • Balance in the kitchen. Use your kitchen counter tops to lightly grasp onto as you perform a single leg balance exercise. Once your balance improves, step away from the countertop. 
  • Exercise with music. Music lightens every step and makes the time go faster. Pick your favorite tunes and pick up the pace. 
  • Wash by hand. Instead of throwing the dishes in the dishwasher, hand wash all of your dishes. To make this exercise more challenging, try to balance on one leg. Same goes for the car. Hand wash your car instead of driving it through the car wash. 

Jen Wyss, BS, is an exercise physiologist for Pacific Nutrition and Wellness in Edmonds, WA. She graduated from Central Washington University with a bachelor’s degree in Exercise Science specializing in Clinical Physiology. Jen thoroughly enjoys working with her bariatric patients because she can teach the fundamentals of exercise.


Article ID: WD195

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