Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who sit all day. You find that you sit in the car, you sit in the office, you sit when you get home, you sit at lunch, you sit at dinner – you are constantly sitting. What should you be doing for your workouts if you are sitting all day?
1) Embrace The Idea of “All The Time” Exercise
Exercise Tip Number One If You Sit All Day: Embrace the idea of “All The Time” exercise. We like to call this exercise “All The Time” exercise because it is exercise you that you do without thinking that it is exercise. For example, doing yard work or parking further back in the parking lot when you go to the office so you have to walk farther to get in are great forms of “All The Time” exercise. Find times throughout your day when you can move that are not necessarily activities that you would classify as exercise.
Action Step: Make it a goal to get up and move for at least 10 minutes out of every hour. Set a timer to go off after 50 minutes, cuing you to get up, go to the restroom, and grab a drink of water before heading back to your desk.
Related: Are you moving enough each day?
2) Schedule Your “Special Event” Exercise
Exercise Tip Number Two If You Sit All Day: Schedule your “Special Event” exercise. Your “Special Event” exercise are the activities you typically think of as exercise, such as going to the gym, going on a run, or riding your bike. Make sure these activities are scheduled, because if they are scheduled, you will get them done.
Action Step: Look at your calendar this week and find at least two times when you can get a workout in throughout your week. Write your workout down in your calendar and block it off as an appointment with yourself!
Related: The Most Commonly Skipped Form of Exercise
3) Strengthen Your Core Muscles
Exercise Tip Number Three If You Sit All Day: Make sure to strengthen your core muscles. Your core muscles are the ones that are keeping you upright as you are seated all day long. Many people who sit all day long struggle with their posture. Make sure that when you are doing your weight training you are focusing on your core so your posture can stay as healthy as possible.
Action Step: Not sure what exercises to be doing for your core muscles? Check out our Virtual Membership Program to receive customized guidance on how you should be exercising!