Exercise Excuses Away

“I don’t have time to exercise.” If this is something you have thought or said, may I challenge you to see how it feels to hear “I do not make time to exercise.” Life is about priorities and if we don’t make time for health now, our health will not show up for us. Let’s be realistic, for many people an hour at the gym may create more stress than benefit due to time restraints. Have hope, exercise does not have to mean 30-60 min. or in an exercise facility. Be creative and mix up some of the below options to ensure daily movement for at least 10-20 minutes.

• Walk outside in nature while talking on the phone-multi-tasking at it’s finest.
• Get a mini trampoline and do jumping routines during your favorite TV show.
• Act out a book with your kids instead of reading.
• Swap your desk chair for an exercise ball and bounce or move in circles to strengthen your core and move lymph.
• During periods of sitting, be sure to change positions every 15 min.  Set a timer if needed. Do some neck rolls, shoulder circles, walk to get some water and take some deep breaths.
• Stretch, hold in a plank position, do push ups or sit ups during TV time.
• Practice deep breathing exercises, glut squeezes and shoulder rolls at stop lights.
• While waiting in line, washing dishes, brushing teeth-do flamingo stands (stand on one leg safely, yet to the point of feeling slightly unbalanced) to increase bone density and balance.
• Box as hard as you can for 1-2 min. at a time.
• Jump rope. You don’t need an actual rope, just the imitation is exercise.
• Dance to your favorite song. Make it a family eventJ
• Shake your body (literally, yes it’s normal if you feel like a spaz or like you’re having a conscious seizure) vigorously head to toe for 1 minute or until your heart rate is accelerated.
• Do heel raises with your toes on a step and your heels hanging off the step.
• Have intercourse!
• Briskly walk a few extra blocks around the block when getting the mail.
• Take the stairs vs elevator and park towards the back of a parking lot.
• Perform bicep curls (soup cans count if you don’t have weights) to fatigue.
• Do 10 lunges on each leg or 20 squats before you get dressed in the morning.
• Wall-sit while brushing your teeth.
• Don’t stress about it or think you have to be a personal trainer, JUST MOVEJ

Dr. Shawna Eischens who is a Naturopathic Physician at Rockwood Natural Medicine Clinic in Scottsdale, Arizona

480-767-7119