I have never been successful at going to the gym on a regular basis (except for when we lived in Australia and had a gym in our building). I’m always moving around the house, or garden, doing something, or I’m playing with my son.
But most days there is no actual exercise, and I really need to work on core strength and getting my heart rate up. So I tried doing home workouts from youtube but, I tend to make excuses on why I don’t have 10 min to stop and do it, as a result, it doesn’t happen on a regular basis.
I have now started doing all day random workouts. I know, sounds ridiculous, but it works when you keep at it and hold yourself accountable. Tell a friend what your plan is so they can check in a see if you’ve done it. Or have it be a competition, who can do more exercise reps over the whole day.
Here’s what I do:
Give myself a certain number of exercises that I need to do throughout the whole day. Some days I’m specific as to which exercises I do. Other days I just focus on a specific part of the body. And then sometimes the exercises are all completely random.
Your challenges will vary depending on your physical ability and how badly you want a change. For building muscle you want to aim for having your muscles feel tight and worked for majority of the day. Therefore, starting first thing in the morning helps.
- 100 squats –
- I would do them in groups of 5 or 10 depending on what I was doing.
- Every time you open the fridge you need to do 5 Squats. Or 1 squat with every dish that goes into the dishwasher.
- Butt Day – Do anything related to the butt, doesn’t have to be the same exercise each time,
- Type “Butt Exercises” into google and choose one.
- Do a 25 set of bridge thrusts, go complete one quick task (loading the washing machine). Then go back do some squats and then lie down and do another 25 bridge thrusts.
- Set a timer and give yourself 1 minute to do a certain exercise and continue reps until the timer rings. Do more chores around the house, or whatever you needed to do, and then back again to do another minute
- Let your child to join in
- Reward yourself –
- Before you can eat a single bite of your meal/ snack you need to do 10 squats (or X reps of another exercise).
- If it is a treat like a cookie you need to double or triple the amount of reps
- 25 jumping jacks every time you come out of the bathroom (not before, we know what children have done to our bladders)
- Take 2 stairs at a time going up the stairs, every time for that day
- Walk Lunges down the hall, every time you go down it, for the whole day
- Squat with every chop, while preparing lunch or stay in a squatted sumo stance while you prep.
- Drink some water every time you enter the kitchen – water intake is just as important as the exercises
- Sit in a chair doing leg lifts while kids eat lunch/ snack before you eat yours, or do them while you are eating
- Balance on 1 leg while doing dishes or prepping a meal – be sure to switch legs half way
- Write out a list of exercises to do for the day and split them up to whenever it fits in – physically checking it off gives some people a sense of accomplishment
- Every time you open up a Social Media app = 15 squats
Every day could be different in what exercises I do and how many. I make a point of doing squats and counter push-ups every day even if I don’t do anything else. Just make sure you’re doing enough to make yourself feel the burn and get your heart rate up.
Multiple Short Workouts
Some studies show that short bursts of elevated heart rate over the whole day is more beneficial than one concentrated session.
Even walking up and down the stairs counts towards your exercise minutes, as long as you are elevating your heart rate. You want to be doing moderate to vigorous levels.
- Brisk walking at a pace that makes it difficult to carry on a conversation
- Gardening (digging, raking, pruning)
- Bicycling (less than 10 miles an hour)
- Golf (walking and carrying clubs)
- Housework (Vacuuming house, scrubbing)
- Leisure swimming
- Hiking uphill
- Swimming laps
- Jump rope
- Aerobic dancing
- Cycling 10 mph or faster
The theory is that if you raise your heart rate in short bursts, your excess post-exercise oxygen consumption (or EPOC) is going to be higher.
Therefore, your body will be using more oxygen, and expending more calories, while your system is returning to normal
You should be working towards 60-100 minutes combined throughout the whole day.
What do you do to get exercise while at home with the kids?