Exercise Barriers

by Jackie on May 24, 2013

Too tired?  No Time?  You don’t have to carve out an hour each day for exercise.  Some days just the few minutes you fit in during your lunch break or early in the morning can really make a difference in the way you feel! 

 

I’m too tired to exercise

No energy to exercise? After a long day of work or keeping up with the kids you may feel too tired to exercise.  But, without exercise, you’ll have no energy. Break this vicious cycle and get some exercise!

Tips for the tired:

  • Try to exercise in the morning!  Get up and extra 30 minutes and run or bike ride around your neighborhood or hop on your treadmill while you catch up on the news.
    • Have your workout clothes ready, some people even sleep in their workout clothes to motivate them to get up and going!
    • Use your lunch break! Keep a pair of shoes in your desk so you can take a walk on your lunch break.  Not only will you fit in your exercise for the day, you will also have more energy to keep you going the rest of the day!
    • Get more sleep!  Try going to bed earlier so you will have the energy to exercise.  Added bonus: exercise will help you to sleep better!

 

I don’t have time to exercise

Try to squeeze in short amounts of exercise throughout your day.  Two quick 10 minute walks during a busy day is better than nothing!

Tips for busy bodies:

  • Incorporate exercise into your usual activities.  Instead of lunch with friends try a hike.  Replace a movie with the kids with a bike ride or soccer at the park.
  • Just like I mentioned in the previous excuse, get up earlier! Try to get up 30 minutes earlier a couple times a week and build up to more days once you get used to your early morning routine.

 

Here are three exercises that will work for both the tired and time-crunched. All three can be performed in a seated position so there are no more excuses for the tired and can be performed at work or anywhere for the time-crunched!

 

Core Leg Lift

Sit up tall in your seat. Contract your abs and lift one foot off the floor about six inches, so the knee comes straight up with the foot directly underneath (maintaining a 90-degree bend in the knee).  Hold for 10 seconds and slowly lower it while relaxing your abs. Repeat with the opposite leg and continue to alternate.

Seated Bicycle Pedal

Sitting in your chair, scoot down to the edge of the seat.  Support your upper body on the armrests. Pretend you’re riding a bicycle, bringing each knee near the chest, keeping the abdominal muscles contracted while pedaling in smooth circles.

 

Seated Crunch

Sit on the edge of the chair seat and lean back until your upper back touches the back of the chair. Tuck your tailbone under, and hold onto the arms of the chair for support. Bring your knees up, with your shins parallel to the floor, bring your chest and knees toward one another.  Repeat this motion for 15- 20 repetitions for two to three sets.

 

And don’t forget to stretch!

Getting up to stretch when you are tired or have been sitting and working for a long period of time will help get your blood flowing and help to relax tense muscles.  Here are some simple stretches that can be done anywhere.

 

Arm Stretch

Interlock your fingers and extend your arms outward, straight in front of your shoulders. Your palms should be facing outward.  Slowly raise your hands overhead, stretching all the way from the waist.  Work on straightening your elbows.  Hold for 30 to 45 seconds, relax for a moment, and try again.

 

Upper Back Stretch

Extend your arms outward at chest level and interlock your fingers with your palms facing away from you. Reach your arms up, then to the right and left, holding each position for about 10 to 20 seconds.

 

Lower Back Stretch

Sit in your chair and widen your legs so they are wider than hip-distance apart.  From the hip crease, bend forward and allow your entire body to relax. You can round your back. Drop your head and completely relax your neck and hold.

 

Neck Stretch

Tilt your head to the right side. While tilting your head, you will be lowering your ear to your right shoulder as far as possible. You will feel the stretch on the left side of your neck. Hold this stretch for 15 to 30 seconds. Slowly return your head to the original position. Repeat this exercise again by tilting your head to the left.

Jackie

Jackie

Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.
Jackie

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