Find time to exercise in 2018
Exercise is not confined to workouts in the gym. For those of us who are loaded with responsibilities, both at work and at home, multitasking is the key to fitting various forms of exercise into our busy schedules.
Here are 12 simple tips for turning the 12 months ahead into a healthier new year. At work
1. For those who have an on-site gym at work, make lunch hour the workout hour. Schedule your workout in your calendar — “Meeting with Dr. Body” — so you are not disturbed. This is your workout session.
2. For those who don’t have an on-site gym, take time to walk around the office building and do some stretching. Wall stretches are great for the back and the hamstrings.
3. If you have an adjustable stand-up desk, alternate sitting with the stand-up position at work. If you don’t have one, you can buy a convertible stand-up desk that sits on top of your desk to do the job, e.g. Varidesk.com. 4. Replace your regular office chair with a stability ball or an ergonomic
kneeling chair. Research shows it will not only help alleviate back strain but also strengthen the core. And during your breaks, use the stability ball to do a few crunches or plank exercises to boost your core even more.
5. Meeting on the 10th floor? Perfect stair steps time! And better yet, challenge yourself to do double steps on the stairs. Always take the stairs anytime during the day when you have a chance.
6. Convert one of your meetings each week to a walking meeting, where you simply walk around the office or outside while conducting your meeting. This will not only make the meeting more time efficient, it will boost your exercise. In addition, when you get a call on your cellphone or speaker phone, stand up and walk in place while you take the call.
Off work
7. While waiting in the checkout line, do some tiptoeing to strengthen your calves.
8. Cooking in the kitchen? Try abdominal breathing while stirring your pot. It helps to improve posture and alleviate stress. If you want to go the extra mile, stand on one foot while contracting those abdominal muscles for 15 seconds and repeat for an extra burn.
9. While you are watching TV, use thightoner equipment (a small balance ball or “thigh master”) to work on your inner thighs without missing your favorite TV shows. Alternatively, buy a stationary bike and ride your way through the next movie!
10. Busy with the kids and have no time to watch TV? Take them on a stroller ride where you can get some fast walking in while they can get some fresh air. For the extra effort, get a running stroller so you can get your run in as well.
11. Book lover? Try switching from hard copy to audio books. It could liberate your arms for some exercise at home — something as simple as dumbbell curls or overhead presses. Or you can go the extra mile on a stationary bike or do burpees and crunches.
12. Getting ready for bed? It’s not too late to fit in some exercise. Do some squats or some side-kicks to tone your hamstrings while brushing your teeth.
Time is like water in a sponge: If you are willing to squeeze, there is always more.
Let’s all make time to exercise and get into a better shape in 2018.
Cardiologist John P. Higgins, M.D., MBA, is a professor of medicine at UTHealth and is the sports cardiologist for Rice University Athletics and the Houston Rockets. Reach him at John.P.Higgins@uth. tmc.edu.