You’ve picked the perfect workout plan, but when it comes time to hit the gym, you flake, then berate yourself, insisting you’ll do better tomorrow. Meanwhile, it’s now November and you’ve made it to the gym once since school started, and that plan isn’t really “perfect” anymore. If this sounds familiar, know you are not alone. The truth is, plans are only perfect if you can actually do them when you’re supposed to. Which means that for many of us, the best plan is whatever movement we can sneak into our day, and I assure you, 10 minutes a day of exercise is always going to get you better results than none. So, if you find yourself needing to be sneaky about fitting movement into your day, this article may help you.
Start with the simplest changes. Try sneaking movement into the routine you already have. When you park your car in a lot, park at the far edges and walk the extra steps. If you take the bus, get off a stop or two early and walk the rest of the way. When you have the option to take the stairs, an elevator, or an escalator, choose the stairs. Get up and walk a loop of campus between classes, or the next time you get groceries, see if you can get them all in the house in one trip.
On days when you are at home studying (or binging Netflix), set a timer. After an hour (or an episode), get up and do squats for a minute, then hold a plank for another minute. After another hour (or episode), repeat the sequence. If the squats and plank combo get too easy, switch it up and try to sit in the bottom of a squat for a minute, then see how many push-ups you can do. If cardio is more your thing, put on your favourite song and dance to it. It all adds up.
If you find you are better motivated to move if you are with friends, or need a little more competition to get the blood flowing, then this is where gamifying your workout comes in. One of my favourite ways to spend some free time with friends is to find a quiet playground and start a vicious game of The Floor is Lava or Playground Tag. If you can’t find a quiet playground, you can always try and start a game with the people already there. I will warn you, though, playground kids are tough, and I have rarely seen adults beat them. If that’s not your thing or you don’t have access to a playground, games of tag in a field or public park are also great.
Don’t let the fact that winter is coming deter you from stupid challenges; snow only adds to the fun. Channel your childhood and start a snowball fight. Go sledding, and extra props if you take turns pulling each other back up the hill. Find a field and start a race to see who can pull a friend on a sled the fastest. Play that same game of tag, but with snow as resistance. And perhaps my favourite way to lose a bet annually is to see who can roll the biggest ball of snow.
Anything can be made into a contest or a game if you want it to. So next time the idea of going to the gym is too much, try being sneaky about it. Our lives may feel so serious and stressful right now, so don’t turn your exercise into a chore. Movement should make your life better, not worse.
Finally, I am throwing in a more structured routine for those who want a bit more commitment and challenge. I suggest adding this get-up routine to your day. You don’t need any equipment, and this routine also makes an excellent gym warm-up..
- Lie on the ground on your back, now stand back up
- Lie back down, but on your left side, then stand back up
- Lie back down on your right side, then stand back up
- Lie flat on your stomach, then stand back up
- Finally, lie down in the top of a push-up position (arms extended in a straight line from directly under your shoulders to the floor, arms rigid), then get back up
That is one round. To add another round, repeat the steps, but pretend your right hand is glued to your right knee. Round three is performed with your left hand glued to your left knee. Then, right hand on your left knee, followed by your left hand on your right knee. Finally, try with both hands glued to your butt (do not attempt the final push-up position).
If you want to make these more difficult, you can add rounds, experiment with hand placement, or try to get up and down using as few movements as possible. It may not seem like much, but these really get the blood flowing when you do them right. They also make for a hilarious competition if you have another person and enough room.
Lindsee Mugford spent years helping clients get strong as a nutrition coach and trainer. She experimented with swimming, strongman, powerlifting, and even a little competitive arm wrestling over the years. While her focus may have changed to literature and writing she still enjoys a competitive game of the floor is lava.