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Exercise & Fitness
Fitting in fitness for busy people
- By: Monique Tello, MD, MPH, Contributor
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I can totally relate what you are trying to convey. every day I work around 12 hours and don’t have time to go the gym. I have changed few food habits ( inspired by Chris Powell: http://iworkoutdiet.com/chris-powell/ ) & changed some daily habits and successfully lost around 3 kg in a month.
changes I have made in my routine
– Divided my three big meals into 6 small meals (suggested by extreme weight loss guru Chris Powell)
– earlier I used to catch nearest subway station from my home. Now I walk up to the second subway, which is 15 minutes walking distance from my home.
– Stopped using elevators ( my office is on 12th floor)
-Instead of lying on the sofa over the weekends I have started playing any short of sports.
– Plus No soft drinks and junk food
I have changed only a few things in my daily routine but it had helped me to lose weight.
Bike to work. It’s good. It’s twice/day (you gotta get there; you gotta get back). It fits into a busy workday (“free” exercise during the amount of time you would’ve spent motoring; accelerated exercising for the short added travel time). It’s easy to keep track of (5 miles to work; 5 miles home; 5 times per workweek; 10 miles per hour, 5 hours of exercise per week). It’s fun. I’m a dope all day at work and I’m getting to know it; I’m a dope all evening at home and they’re letting me know it; when I get on my bike to go from home to work or from work to home I instantly become the smartest guy in town.
Impressive! For those for whom this is feasible, it is a great idea.
StretchClock is a great way to remember to get up and move regularly—short (less than a minute) videos that help to stretch/strengthen all body parts. You can set the timing of reminders and how many videos play each time. There is a free limited trial available (stretchclock.com), but the premium membership is well worth it for anyone who works at a computer and is concerned about staying fit and healthy.
Thanks for this helpful tip!
I was really over weight. I have one and half our journey to my work. So i go early, return late. I had no time to exercise. But later i was determined to loose weight. So i made some small changes in my routine. I bought a bike and start riding to the train station every morning and evening. And made some changes in the diet. That was it. With in one year i lost lot of weight and i’m healthy as a bull.
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Wow, good for you! What a success story. Thanks for sharing!
Some other examples of ways to add in physical activity when you are busy are to put it on the calendar as you would other meetings and outings, join a team such as a co-ed volleyball or softball team that will hold you accountable to your workout, and take your pet for a walk after a stressful day at work. Animals have been shown to help reduce stress, so by walking your pet after work you can get reduce stress while also getting in some physical activity. Doing chores around the house are also a way to get in valuable physical activity time while doing something that has to be done anyway. Walking or biking to work if possible or walking to see a coworker instead of calling or emailing are also good simple ways to add in more physical activity during a busy day.
Mayo Clinic. (2016). Fitting in fitness: Finding time for physical activity. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20044531?pg=1.
Those are great suggestions– Thanks!
I’m blogger and blogging at and I’m seat in front of computer more then 12-14 hours per day , Please recommend some tips when i m on my desk
My derriere is aching as I write this, so I can totally relate. I have a step counter watch that buzzes if I’ve been sitting too long (twenty minutes) and I have to stand up and stretch. I’ll do “laps” around the office, too, just to get the step number up. I also have requested a standing desk, which I understand is on the way. When I get it, I’ll write about it!
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