Friday, August 1, 2014

Fitness Friday | Geting Fit in under a minute a day?

I've found it challenging, the past few months to consistently make it to the gym. As you would imagine, I've lost much of the progress I made last year.  Although efforts have been made fit in 3 mile walks as the opportunity presents itself, my schedule is just too sporadic to manage. Working out regularly for 45 minutes to an hour is something I want to do, but there doesn't seem to be enough time in the day to do it.

The good news is that I may have found a solution to this dilemma using another method that worked well for me.  Whenever my home gets a bit over cluttered and needs a deep cleaning, I practice a method I call "cleaner than I found it."  Instead of investing an entire day cleaning the house, I merely put away a few things each time I walk into the room.  Sometimes I just pick one area and tell myself, "when I come back in the room, I'll declutter that area."  My home is relatively small so I visit the same room multiple times a day.  If I'm consistent in practicing "cleaner than I found it,"  my home is organized and declutttered with minimal effort.

Today, an idea popped into my head.  "Why don't I use this practice with my workouts?"  Meaning, I can work out in very small increments throughout the day.  It reminds me of when Porsha from Atlanta Housewives shared on her Instagram that she knocks out several squats before showering each day.  Excitement overtook me as I thought about the possibilities, but then I wondered, "will this actually be effective?"  According to Dr. Mosely who wrote the book Fast Exercise, short bursts of high intensity workouts of even 40 seconds could make a difference.  He put some people on a short, high intensity workout plan for six weeks and found an improvement in aerobic capacity improvements in insulin levels. That's pretty significant considering the total amount of "workout time" they put in over the six weeks.

Knowing that even small amounts of exercise is effective, I'm even more excited & motivated to put this strategy into practice.  My plan is to fit in seemingly small activities into what I do on a daily basis.  For example, when I walked into the bedroom to retrieve an item, I could do a wall sit for 30 seconds before leaving the room.  Or when I watch a video online, I"ll plank or some light floor work.  I have my Fitbit on me at all times, perhaps I can set mini goals of how many steps I can fit in the next hour.  Whatever the case, I can accomplish much more than I'm doing now.   In 10 minutes, I can quickly do this waist training workout to keep my lower back fit and trim.  What I'm finally realizing is that I don't need a full hour of uninterrupted time in order to maintain my fitness levels.  I just need a minute or two here and there to make it happen.  The goal is not to work out for a minute a day.  The goal is to fit in multiple focused workouts throughout the day.  Just like when I clean one area at a time, it all adds up.

  1. I swear you are in my head! I've collected some 5-10 minute workout videos but have been even slacking on those. This idea is right up my alley! !!!

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  2. Ladies!!!!!
    I kid you not. I started doing short workouts throughout the day and have lost 15 pounds in 4 weeks. This with low carb diet and Nadeges recommended protein green smoothies. When I am at work every 2 hours I go up and down the stairs for 10 min. During lunch I drink my smoothie and power walk for lunch and do high knee lifts....unless I am wearing a skirt that day. When I am at home every commercial break I get up and run around my house, do situps, or lift weights. 15 min before I go to bed I do leg lifts, pushups or squats. It really works.

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  3. This reminds me of a wedding workout I think you posted on your Pinterest! Great idea, getting it in is key and I too have been slacking on exercise. I actually miss the gym!

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  4. Anon! Congratulations on all of your results. I'm really glad you shared your experience with us. Thank you for giving us the inspiration we needed.

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