Trying to stay active while it pours down outside can be quite difficult!

Falling RainBut, whether you’re returning to work after a well deserved holiday somewhere hot, or are just struggling to find any time when it’s nice enough to go for a long walk, don’t despair!

There are loads of ways you can keep your daily movement up and your mind and body energised over the next few months.

Take the stairs instead of the lift… it’s an obvious one, but one that most people miss!!!

At work:

If you work close to home, walk or cycle to work. If you need to drive or get the bus, park or get off the bus a good 10-15 minute walk from your place of work. You might want to keep a change of clothes or a wash kit at work for days when it’s really hot or wet, or you get splashed in mud on your bike!

Ditch your comfy office chair and use an exercise ball. In addition to the wonders this will do for your posture and back, you’ll also burn more calories holding yourself up all day. If you’re feeling extra adventurous you can even bounce on it when you get the chance!

Carry out some basic resistance type exercises wherever you’re working. Use something like a rubber ball that you can squeeze, lift yourself up and down off your chair slowly with your arms, or squeeze your buttocks together, hold and release. Carry out each exercise in batches of 10-15 reps, at least 3 times. You can also purchase some wrist or ankle weights to wear during the day which will slightly increase the effort taken to move.

Take the stairs instead of the lift… it’s an obvious one, but one that most people miss!!!

If possible, go and talk to colleagues instead of using the phone or internal email.

Do some desk yoga… there really is such a thing! Have a look online, there are loads of suggestions for exercises you can do at your desk.

Don’t miss the opportunity to get active at lunchtime. This can be a walk, or a short session at the gym, or a swim or whatever suits you. If you don’t have any exercise facilities near you, make sure you get out and about for at least 10 minutes and take an umbrella if the weather’s bad!

If you spend a lot of time on your phone at work, get a headset so you can walk while you talk, even if it’s just up and down the corridor.

Use the bathroom or photocopier on another floor if you’re allowed! This way, you have to use the stairs to get there.

Do some desk yoga… there really is such a thing! Have a look online, there are loads of suggestions for exercises you can do at your desk.

If you travel a lot, walk up and down while you wait for your plane or train.

At home:

Instead of cramming all your gardening into the weekends, do a little each day and you’ll not only benefit from the extra calorie burn and a nice burst of fresh air, but you’ll also find it easier to keep those weeds in check!

If you park on the road outside your house, park your car further away from your house if practical. When you go shopping, you’ll also have to make extra trips to carry the bags from your car.

Allow yourself to watch your favourite programmes as long as you exercise while you watch them. I love doing this!!

If you have time, cook meals from scratch. Instead of 2 minutes spent unwrapping a ready-meal and putting it in the microwave, you’ll probably spend at least 20 minutes on your feet moving around the kitchen, chopping, mixing and stirring.

Go to the supermarket to do your shopping instead of having it delivered, and maybe miss out a few items you need regularly, so that you need to walk to the local shop several times during the week. Potentially annoying but very effective!

Stand up while you talk on the phone.

Hide the television remote so you have to get up to change channels on the TV.

Wash and dry dishes by hand and walk around the kitchen putting everything away.

Allow yourself to watch your favourite programmes as long as you exercise while you watch them. I love doing this!! You can do sit-ups, press ups, hold a plank position, stand and move up and down on your toes, use resistance bands (long flat rubber bands) to work your arms or legs, do some stability ball exercises, etc.

All it takes is a few small changes to your day-to-day behaviour to burn a few hundred extra calories a day and stay in control of your fitness, health and life. 

Yours in health,

JP

Jean-Pierre de Villiers
About the author

I'm Jean-Pierre De Villiers, otherwise known as the 'Reshape Coach'. I am fanatical about fitness and all the things that come with it, most importantly optimum health and happiness. I hope you enjoy reading my blogs and taking value from what I have to share. Most importantly I hope that you will apply what you learn. The Reshape Coach Blog. . Follow JP on Twitter @ReShapeCoach, facebook

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