Fitting physical activity into your day takes planning – it is unlikely to just happen unless you are lucky enough to wear your sandshoes and workout clothes all day!
Give some conscious thought into how you may build some more activity into your day and be at the ready. At the end of a long day it is tempting to just head home and sit on the couch so to combat this temptation I take my exercise gear to work and get changed before I leave the office. As soon as I am in the front door I grab the dog and head out before I have had time to think too much about it. A furry fried is definitely a motivator to head out to hit and the pavement.
Having your workout gear right beside the bed for when you wake up can also be a great strategy to build an exercise routine, so you are dressed and ready to go first thing.
If you spend most of your day sitting look at ways you can break up that sedentary time. Could you have a walking meeting? Head out for a short brisk walk in your lunch break? Head to the water cooler every hour for a short reprieve from sitting? This will keep you hydrated too and provide more walking breaks to go to the bathroom!
If you find that you have been at your desk without moving for two hours take a short break and perform some of the exercises below to revive you. Sitting for prolonged periods increases blood sugar and cholesterol levels, slows your metabolism and increases your chance of chronic disease, having a negative impact on fertility. Take control of your health and fertility and make sure you move every two hours.
Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, and then lower back down. Perform 8 to 10 calf raises.
While sitting in your chair, extend your right leg until it is level with your hip, contracting the muscle at the front of your right leg. Hold for 3 seconds and then relax it. Perform 8 to 10 of these on each leg.
Standing Push Up
Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor. Perform this exercise 8 to 12 times.
Sitting in your chair, slowly lift both feet off ~3-5cm off the floor while maintaining an upright posture and your knees bent at 90 degrees. Brace your abdominal muscles and hold your feet up for 5 seconds. Perform five of these and as you get stronger you can extend your holds up to 15 seconds.