Sneaky workouts for the time-pressed runner

One of the most frequent excuses for inactivity is, “I just don’t have time!” A workout doesn’t need to be time consuming, in fact the best way to maintain fitness is to live an active lifestyle. Incorporating movement throughout the day is much better than running for 30 minutes in the morning and then spending the next eight hours glued to a desk chair. Here are some sneaky workouts to fit more physical activity into your day.

1) Swap your office chair for a stability ball.

A stability ball forces you to engage your abs and consider your posture much more than a regular office chair. Like any exercise regimen, ease yourself into it, starting with half an hour a day and working your way up to a full day, to prevent lower back fatigue.

2) Don’t just stand there while you wait.

Whether it’s standing in line at the grocery store or waiting for the bus to come, there is no reason to stay still. For a subtle movement, try calf raises.

3) Swivel your chair for better abs.

If you have a swivel chair at work, use it to your advantage. Grip your desk with two hands, hover your feet above the floor and use your obliques to turn the chair to the right and then left, repeating ten times on each side.

4) Seated glute squeeze.

Some time sitting at work is usually inevitable. Don’t let your muscles turn off though. Squeezing your butt muscles is an almost unnoticeable isometric exercise that prevents complete inactivity.

5) Do the can-can at your desk.

Chances are, no one is looking under your desk while you work, which means you’re free to move around as much as you like. Do alternating leg extensions, holding your leg horizontal for 10 seconds at a time.

6) Squat while you brush.

Don’t just stare in the mirror while you brush your teeth, take the opportunity to drop a few squats. Ideal brushing time is two minutes–see how many squats you can do in that time!

7) Carry your groceries.

If you’re just picking up a few things, take a reusable grocery bag and carry your groceries, rather than opting for a cart, for a quick arm workout.

8) Leave a yoga mat near your TV.

When commercials come on, do a few push-ups, planks, or triceps dips off the couch until your show returns. Get your family or roommates on board to make it more fun. Having the yoga mat in sight will make you more likely to remember to do it.

9) Wall sit while you talk.

The beauty of telephones is that the person on the other end has no idea what you’re doing. Take the opportunity during the call to wall sit or walk around your office.

10) Take the stairs.

This is probably the most frequent advice for a sneaky workout. We suggest taking it a step further though–if you live or work in a high rise tower or apartment, take a two minute break from work to walk down and up the stairs. The bit of movement will refresh you mentally.

11) Use your lunch.

Whatever you do, don’t spend your lunch break sitting. Take the time to go for a jog, or a walk if you don’t want to get sweaty. Find a co-worker to be your mid-day activity pal and make it social.

12) Sit like a genie.

Cross your legs in your chair, and try to use your arms to lift your entire body up to hover and then lower, for a quick arm workout.

13) Perfect your posture.

Try to be more conscious of when you’re slouching. Each time you catch yourself hunched over your computer, do five shoulder rolls and reach your arms up for an overhead stretch.

14) Run or bike to work.

This is an incredibly efficient way to fit in a daily dose of cardio.

15) Wake up just five minutes earlier.

Set your alarm five minutes earlier and commit to using those five minutes to do some core exercises. Getting your blood flowing will help you feel energized and ready to face the rest of your day.

16) Walk the block while you call your mother.

There are certain phone calls that we all know are going to be lengthier than others. When you want to catch up with someone, put on your shoes and head out the door as you dial, rather than lying on the couch. Bonus points if you can get them to do the same on the other end of the line.

17) Dance your chores.

Make your household duties more fun and fit in a sneaky workout by blasting the music and dancing along while you vacuum or fold laundry.

18) Try a video.

Oh, the beauty of YouTube. When you just don’t have time to make it to the gym, or the weather outside doesn’t permit a run, find a fun new workout to try from the internet. Videos of ab workouts, yoga or kickboxing style cardio are abundant, all you have to do is Google.

19) Make exercise social.

Instead of making plans to go for a drink or a coffee, ask a friend to go to a yoga class or for a walk. You’ll still get to catch up and you’ll both get a bit more fit.

20) Play like a kid.

Using your kids as an excuse to not to workout is silly because kids love to be active. Whether it is tag in the park, a bike ride or even a game of Wii-Fit, don’t be a spectator, be a player. If your child plays soccer, hockey or other sports on a field or rink, walk up and down the side of the field or the stands while watching the game.

21) Make plans.

When you schedule a block of time to exercise into your day, the same way that you would a meeting, you’re less like to skip it. Set an appointment on your phone, write it in a day planner, do whatever you need to remind yourself that you promised your health that you’d meet him or her for a run at six.