Physical Activity in a Crunch

(Pun slightly intended since a crunch is a kind of sit-up & also describes busyness...).

Being too busy is a common excuse for not being active. While we can't create more time, we often have some control over how we spend it. Here are some tips for being both busy & active!

- Prioritize. Regular physical activity provides great physical, mental, & emotional benefits. Schedule it like you would an appointment. Pick an activity you enjoy to encourage follow-through. Could you redistribute time from a less beneficial task?

- Incorporate. Think about ways to add physical activity into your current workload. Walk while talking to a friend. Stretch during breaks at work. Exercise during your favorite show's commercials. Play tag or catch with your (grand)kids. Park a little further away.

- Use the buddy system. It's easier to skip your workout if no one is counting on you. For the technology advanced, there are lots of fitness tracking apps. Some will even reward or fine you based on your behavior.

- Use your time wisely. Increased effort is a popular & effective way to get a quality workout in less time. Common terms include High Intensity Interval Training (HIIT) & Tabata (20 seconds of intense activity with 10 seconds of rest). For the best results, move as quick as possible based on your ability. However, even low-intensity activity still benefits general health & wellness.

Check out this sampling of short workouts or create your own! These can be done at home with little equipment. Please adjust speed, range of motion, etc., to match your fitness level & goals.
- Johnson & Johnson's Does the 7 Minute Workout Really Work?
(To see the workout, check out the New York Times Well blog's The Scientific 7-Minute Workout.)
- PopSugar's Zumba Toning Full-Body Workout Video (10min)
- SparkPeople's 14-Minute Basic Yoga Workout Video
- Greatist's The 15-Minute-At-Home Tabata Workout
- RealSimple's 6 Effective Kettlebell Exercises
- American Council on Exercise's 30 Minute Lunch Workout
- Greatist's A 30 Minute Strength & Cardio Circuit...

** NOTE:  With any fitness program, please consider your current fitness level & progress slowly. Use proper form to help avoid injuries. If you have health concerns, talk to your healthcare provider or another expert before dramatically changing your routine. **