5 Tips to Create an Exercise Routine for Busy Professionals
Motion is Lotion...
Movement is medicine.
Movement has been a key part of human existence since the dawn of time, shaping our evolution, starting with our hunting and foraging ancestors. Yet, today our movement is limited to mundane tasks like pacing between our work desks, fetching meals from the refrigerator, or chasing an Uber. This sedentary lifestyle, a byproduct of our hyper-technological society, has distanced us from a crucial aspect of our nature: movement.
Don't blame yourself, though. Our world is wired to deliver everything to our fingertips. Here's the truth: if you're a busy professional feeling drained after work, it's likely due to your body starving for essential movement.
So, whether you're a corporate hotshot, a hustling entrepreneur, or a full-time parent, let's explore 5 tips on how to integrate more fitness into your daily life.
Tip 1: Prioritize Walking
It's more effective than you think. Walking can be a surprisingly effective means of burning calories and fat. Depending on your weight, walking briskly for 30 minutes can burn anywhere between 100-200 calories.
You can incorporate more walking into your routine, even if you're a busy professional. Consider walking meetings—they're not only refreshing but also stimulate creative thinking. Or set reminders for short walks throughout your day. Small changes can make big differences. Choose stairs over elevators. Park further away to walk more. Take a stroll every hour or so.
Remember, motion is lotion. Regular walking boosts mood, regulates metabolism, and increases energy, or simply put, makes you feel great.
Tip 2: Train Full Body
Resistance training is the ultimate workout, and taking it a notch higher is full-body resistance training. Here's the efficient plan: two days a week, execute workouts that engage all your muscles—shoulders, back, legs—in a single session.
This approach not only saves you hours at the gym but also challenges your body in diverse ways. I've transitioned from a six-day-a-week routine to working out twice a week, incorporating single sets to failure for my entire body, and the results are phenomenal. Experiment with super slow sets: 8 seconds down, 8 seconds up, using full-body exercises like a squat transitioning into a shoulder press, or a kettlebell Romanian lift morphing into a row.
It's a game-changer.
Tip 3: Group Classes
Committing to fitness becomes easier when friends or co-workers join the journey.
Accountability partners not only motivate us but also make the process fun. Who knows? You might even meet a potential lover and have your wedding in the Caribbean.
We are social creatures, and group workouts cater to our innate need for connection. It's a vibrant alternative to solitary exercise.
Consider signing up for a weight training, HIIT, or yoga class. Witness how this simple step can beautifully transform your day from the office to the real world.
Tip 4: Workout snippets
Embrace the power of workout snippets.
It’s an effective way to infuse fitness into your day without draining your energy.
The concept is simple: every hour, get up and move.
Take a stroll around the office, perform a set of push-ups, or engage with a kettlebell if you have one handy. I personally keep one at my home office and do a set of swings or rows whenever I need a pick-me-up. It's an instant energizer. Plus, if you incorporate these mini-workouts throughout your day, you've completed a full workout by the end of it—no need for an additional gym session.
It's about working smarter, not harder.
Tip 5: Stand-up
The standing desk is the Maserati of workstations.
Standing helps lubricate your joints, boost blood flow, and increase your cellular energy. In fact, maintaining a standing posture using a standing desk may increase energy metabolism from physical activity, helping to manage weight in the long term (MDPI).
Furthermore, standing helps maintain healthy bones and joints, reducing the risk of joint damage associated with prolonged sitting (UChicago Medicine).
Personally, I find using a portable treadmill adjacent to my desk for a quick walk every 30 minutes during my Pomodoro break a perfect way to get movement in. Another favorite is simply lying on the ground and swaying my hips from left to right.
Remember, motion is lotion! Or should I say life…
Love you
-Jack