Move, JOMO
Not a fan of the gym? Sneak incidental exercise into your day! Here’s how…
Does the thought of starting your day in a spin class with gym junkies’ sweat flying everywhere make you shudder? Then it’s time to look at simple yet effective ways to include physical activity in your day without needing to head to the gym.
# 1 Bust a move
There’s a reason why dancers have such amazing figures – they move their bodies in every way possible for hours at a time – every muscle is being stimulated and their heart gets a great amount of stimulation, too. So dance anywhere – an organised class, with your friends or solo.
#2 Give someone you love a massage
This is a beautiful way to give and connect with a loved one while increasing strength in your hands, wrists and core. You’ll burn quite a lot of energy as well – similar to the amount you’d burn on a brisk walk, depending on the length of massage, intensity and efficiency of technique.
# 3 Use your arms
Carry your shopping wherever you can rather than pushing a trolley. Start taking re-usable bags (a plus for the environment) to your shopping centre and loading your arms up with some (sensible) grocery weight, even if it’s only carrying them to the car.
#4 Step to it
Walking uses every muscle and keeps the heart strong – so do more of it! Jump off the train or bus a few stops earlier, walk to your work colleague’s desk to chat rather than send an email, and aim for 10,000-plus steps a day.
#5 Clean the windows, car or fridge
The amount of squatting, reaching and upper body movement involved when doing activities like cleaning is quite impressive. Clean at least one of these items each week for a great workout.
#6 Be the creator of your own rituals
As soon as you wake up, do gentle stretches in bed and follow them with 20 squats, 20 push-ups (on the floor or against the bed) and 20 lunges. Do it again on your lunch break and/or before your evening shower. Before you know it, you’ve achieved 180 reps of exercise in a day!
#7 Become a member of Airtasker
Airtasker is an app that gives you the opportunity to help others do all sorts of random tasks, some of which would be a great addition to your weekly activity level. Examples include anything from cleaning someone’s oven, doing their gardening, furniture assembly and removalist work – and the added bonus is you get paid to do it!
# 8 Suck it up
While it is recommended you vacuum at least once a week for hygiene reasons, it’s the constant push-pull movement that does wonders for your upper body and core as well as burning a significant number of kilojoules.
# 9 Join a club
Step outside your comfort zone and join an activity or sporting group that’s always intrigued you. You might’ve seen the local rowing crew on the river. If you’re closer to the mountains or the bush, look at joining an orienteering or hiking club, or a mountain biking group. If the concrete jungle is more your scene, find a local rock climbing centre or a running group.
#10 Take a flight
Stairs are one of the best forms of convenient incidental exercise and are a great way to tone and strengthen your legs and buttocks, and increase your heart rate. So make the most of these convenient heartbeat raisers every now and again. Take every second step for an additional butt burn!