With the Holidays upon us, it's sometimes hard to stay committed to your workout regime. Here are 13 ways to fit in some cardio to help get you thru...
Exercise is a key contributor to health and happiness:
Beyond triggering that runner’s high, it’s associated with a higher
quality of life, improved health, and a better mood. But missing a few
gym sessions doesn’t mean staying active has to fall by the wayside.
Sneaking cardio into daily life can save time and improve
fitness, sometimes on par with the benefits of a scheduled sweat
session. And more time getting moving in our daily lives means less time
sitting, which can lower the risk for heart disease, diabetes, obesity,
and early death. While intense exercise is good for us, it doesn’t
completely erase the effects of a sedentary lifestyle, so making an
effort to get moving throughout the day can have some serious long-term
benefits.
So how much cardio is enough, and what are some ways to fit
it in? The Center for Disease Control (CDC) recommends 150 minutes per
week of moderate aerobic exercise, plus two days per week of strength
training.
If it’s 30 continuous minutes of activity or three
10-minute sessions, we’ve got 13 simple ways to get more active for even
the busiest person, whether at home, work, or play. (Keep in mind calories burned13 unexpected ways to fit in cardio
varies depending on age, build, gender, and weight.)
AT THE OFFICE
1. Be a stair master: But consider taking them one at a
time, not two. Researchers found that while the rate of caloric
expenditure is higher when taking two at a time, the burn over an entire
flight is more when taking one at a time. In one study, participants
climbed a 15-meter stairway five times a day with an average of 302
calories burned per week using one step and 266 calories per week using
the double step.
2. Walk and talk: Make like the West Wing and hold walking
meetings. While moderate walking uses almost two-and-a-half times the
energy of sitting in a meeting, mobile meetings can also strengthen work
relationships, improve health, and boost creativity.
3. Please stand up: Think of your ring tone as an alarm to
get up out of the chair. Throw in a few bodyweight exercises before
sitting back down (and check out this list for some great ideas).
4. Hydrate often: Getting lots of H2O means more trips to
the bathroom (drinking water might also help ramp up metabolism). Pick a
bathroom on a different floor, and visit it often.
ON THE GO
5. No more lazy layovers: Stuck in the airport because of a
delayed flight? Don’t just sit there. Do terminal laps — but skip the
moving sidewalks!
6. Ditch the drive: Bike or walk to work instead. In
addition to adding stress, commuting via public transportation or car
can rack up sitting time and lead to weight gain. Just make sure to
follow some basic safety precautions and rules of the road!
CHORES GALORE
7. Clean machine: Chores — they have to get done, so why
not make them into a workout? Vacuuming can burn about 75 calories per
half-hour, while washing the car uses more than double that.
8. Made in the shade: While running errands, park in the
shadiest spot, not the closest, to log more steps and keep the car cool.
9. Take a lap (or three!): Browsing the perimeter of a
grocery store can do more than just promote healthy food choices. Take a
couple of laps to compare prices and rack up some steps! Pushing a cart
around the grocery store uses 105 to 155 calories in a half-hour. Bonus
points for lugging home the groceries.
WEEKEND FUN
10. Hit the dance floor: Shake it to your favorite beat
(but we’re not talking Taylor Swift). Just 30 minutes — or about seven
or eight songs — of fast dancing can use up 180 to 266 calories.
11. Take an active date: Challenge your date to a game of
tennis. In addition to burning 210 to 311 calories in 30 minutes, tennis
may improve bone health, reduce risk for cardiovascular disease, and
lower body fat. Looking for more options to give dates a fitness twist?
We’ve got plenty of ideas for any season.
12. “Shopping is my cardio”: Words of wisdom from Carrie
Bradshaw. Enough said. (Except that a two-hour shopping expedition uses
almost 300 calories, or 75 per half-hour.)
13. Game night: So-called “exergames” — such as on the
Kinect or Wii Fit Plus— have been shown to increase energy expenditure
up to three times more than just sitting. But while these games are
better than parking on the couch, energy burn can vary quite a bit
depending on the game.
THE TAKEAWAY
Exercise doesn’t have to be done at the gym, on a track, or
even in workout clothes. Little bits of exercise throughout the day can
add up — just get creative! Pair some of these sneaky cardio boosters
with unexpected strength training to vary the routine and meet the
weekly recommendations for exercise.
How do you sneak in your cardio?...
