I know the title says Easy Exercises. I want to tell you that this post is part of my lazy or a.k.a easy something series. This series is designed for busy people who may not have the time to work out or eat right or just, in general, take better care of their health in the easiest but most effective way possible.
If you missed yesterday’s post click here and if you have any questions about the ketogenic “diet”, health, fitness or nutrition you can reach me at any of the links plus my email that I left at the end of today’s post.
Exercise sounds great and all, but when it comes to actually have to do it, that’s another story. Because most of the time, if you’re lazy, you can’t be arsed. It’s either too cold to run outside, too hot to run outside, too windy to run outside, or you can’t afford a gym membership.
And especially when you’re just starting off your pursuit of being an exercise queen, your fitness doesn’t tend to be tip-top. It takes some getting there. So we’ve compiled the lazy girl’s guide to getting yourself fitter, without it feeling like a complete ball ache.
Stick to 10s
Try to do just 10 push-ups and 10 sit-ups every day, even if they aren’t consecutive. Because something is better than nothing, and after a while, when you feel yourself finding the sets of 10 too easy, you can up it at your own pace.
Stand up at least every hour
We’ve all read about how sitting all day is bad for you, being hunched over a keyboard and not even getting out for lunch because we’re too busy. But enough is enough! Make a conscious effort to get up at least once an hour – go to the toilet, make a round of tea, or even just go and say hello to a colleague. Yeah, that’s right, having a chat at work is good for your health and wellbeing.
Walk for at least 20 minutes a day
It’s no longer the bleak mid-winter, which means no excuses to get public transport literally everywhere you go. Use the legs you were given and get moving; even just 20 minutes a day will be an improvement for your health. It’s easy to fit it into your daily schedule, and won’t have you gasping for breath. Jump on the bandwagon started by charity Living Streets, which is encouraging people to #Try20 by walking for just 20 minutes per day for a month to see how much difference it makes to both health and happiness. This is the perfect excuse to get a dog, really.
Yup, you read that right; you don’t even need to leave your house, or even the sofa, to get a solid workout in. There are many accessible exercises and home workouts you can do from your living room, that won’t require you to make the commute to the gym. Do some tricep dips and some lunges, and work those abs – all from the comfort of your own home.
If you only have five minutes, download the Tabata timer app for a super speedy workout. Guiding you for 20 seconds on and 10 seconds off makes for a great high-intensity workout that has both fitness and weight-loss benefits. Run for 20 seconds and then walk for 10, or skip for 20 and lay down for 10. You can do burpees, mountain climbers or even the plank (if you’re brave enough), Tabata training will raise your metabolism and heart rate immediately and you should start seeing the benefits in no time.
It’s not all about exercise – our daily lives have a real impact on our health and wellbeing. Getting enough sleep is crucial to being fit, and the 628482 devices you own which distract you on the daily aren’t helping. So power down all the technology you’ve got coming out your ears at least an hour before going to sleep, and you should find you start to have a better rest.
Don’t worry about how long your work out lasts
The quality of your workout doesn’t depend on how long it is, which is quite frankly music to our ears. Any exercise is great and the most important thing when first starting out is to just get moving in the first place. Don’t try and climb a mountain before you can even walk, if you know what we mean. It doesn’t matter if you didn’t do a full hour, or if you couldn’t run for as long as you wanted (ahem, only managed to run around the block once). The fact is, you’re doing something, and that’s what that matters.
Run for just one song
Instead of being too ambitious and then feeling awful when it doesn’t all come together, tell yourself to run just the length of one song. Make it a good one and you won’t even notice when the 3.5 minutes are over. So basically, download Beyoncé’s new album and you’ll find yourself volunteering for the marathon no problem.
Spend time in bed
Let’s face it; some forms of exercise can be fun and sex is one of them. Research conducted by scientists from the University of Quebec in Canada found that sexual activity can be just as effective at burning energy as moderate intensity exercises. GREAT stuff. Women can burn up 90 calories during a sex session, which is just under half the amount you would burn in a 30-minute jog. I think I know which one you’d rather pick…
Work out during the adverts
Lazy people like to watch TV. So why not combine this with exercise, and time your mini-workouts to be just as long as the ads. Unless you’re watching Netflix, of course, where there are no adverts. If you do a five-minute circuit of lunges, burpees, jogging, skipping and squats during the ads, then you can reward yourself by lounging on the sofa and finding out if Britain really does have talent. Leave the Ben & Jerry’s in the freezer, though, if you want to make any kind of difference.