How to Balance Exercise, Work and Family

For majority of adults, incorporating any sort of exercise routine that will yield desirable results is often challenging. Most of a regular day is spent at work, and with the overwhelming popularity of sedentary jobs, few of us get the necessary activity required for a healthy lifestyle. The remaining time is often used to balance family, friends and responsibilities. Hence why it may be hard to stick to a serious exercise routine or achieve a long-term training goal.

Exercising at the Office - Balanced Lifestyle

Fortunately, we stumbled across great tips from the Mio blog to help you incorporate exercise into a busy lifestyle:

If possible, add cardio to errands

  • If you’re going to the grocery store to grab a loaf of bread or need a haircut try walking or running instead of commuting. Pick and choose the errands that make most sense for your time and exercise goals.

Cycle to work

  • You’ve read that right: try cycling to work instead of driving. We spend a good chunk of our time getting to and from work, why not use it as exercise?

Work from home

  • Plenty of organizations are introducing telecommuting (or working from home). If you have such an option, use the time that would be allocated for commuting to fit in exercise.

Exercise while you work

  • Joining a webinar where you don’t have to speak? Have a longer than usual lunch break? All of these times can be used for exercising. Getting a group of co-workers together for lunch walks or runs is a great way to get everyone at the office moving.

Get up early

  • If you can make any extra time in the mornings before work or family responsibilities, add an exercise routine. It is a great way to get your body going for the rest of the day.

Involve the kids or family members

  • If you have kids make sure they are a part of your exercise schedule. They do not have to follow a rigorous training session, but they can walk, run or try other forms of activity suitable for their age. Same goes for parents, partners or siblings – find a common exercise that you can share together and get moving!

For a full list of tips visit Mio’s article here.

How to Fit in Exercise at the Office

As we lead such busy lives, fitting in a daily workout can become quite the challenge. However, squeezing in targeted exercises a few times a day is better than skipping an entire workout. Here are a few exercises you can do at the office (suggested by this article):

In the Elevator

As we all have heard, you can get some exercise in by taking the stairs instead of the elevator. However, taking the stairs isn’t always the most ideal when heading to a meeting. Instead, try doing wall sits in the elevator by pressing your back against the wall, dropping to a 90 degree sitting position, and holding the pose for the duration of the elevator ride. Wall sits are great for working your quadriceps, glutes, and core.

 In the Restroom

While washing your hands, rest your forearms on the counter and do single leg squats. Life one leg off of the ground and bend into a squat position with the other leg, making sure the knee doesn’t go too far over the toes. Do 10 squats per leg.

 At your Desk

leg exercise at office work - standing man reading at tablet

While sitting at your desk, or even at a meeting, you can do ab vacuums to build strength in the deep abdominal muscles that support your posture and aid in stability. Draw your abdominals in, pulling the naval towards the spine, and hold for a count of three then release. Another exercise you can do at your desk is leg raises. Sit at the back of your chair and bring your legs up and lower them without allowing your feet to touch the floor. Start with sets of 12 then gradually increase up to sets of 20. Leg raises work the lower part of the abdominal wall, close to where the belt buckle is. As for arms, try some tricep dips at the end of your chair. Scoot off of the chair, hold on to the end of the chair (your arms should be behind your body), and lower your body.

 In the Car

Ab vacuums can not only be done at a desk, but they can be done in the car as well. For an arm workout, try isometric contractions. Hold the bottom of the steering wheel, flex your biceps and hold for a few seconds. For triceps, hold the top of the steering wheel then flex and hold your triceps.

At the Airport

Squeeze in some cardio by walking around the airport. Many airports have walking paths, yoga rooms, and even full-service gyms for travelers to utilize.