Want to get fitter without spending time in the gym? Personal trainer Ashleigh Boehm (agentofchangept.com.au) has some quick ways to boost your fitness while you go about your normal routine.
Squeeze in some exercise
‘Stuck in traffic on the way to work? Give your butt a good workout by squeezing your glutes every time you stop at the lights,’ Ashleigh says. ‘Make sure you tense as hard as possible, to activate the muscles.’
Even toilet breaks can be turned into an exercise opportunity! ‘Work out your legs by doing a static hover over the toilet instead of sitting,’ Ashleigh says.
Do the two-step
We all know we should take the stairs instead of the lift, but maximise the workout
when you do. ‘Try taking every second step,’ explains Ashleigh. ‘You’ll engage more muscles and increase your heart rate.’
Take a stand
If walking to work isn’t an option, you can still make a smarter fitness choice when taking public transport. ‘Stand on the train or bus instead of sitting,’ advises Ashleigh, who explains it can burn up to 200kJ more per hour compared with sitting. That’s 16 plain M&M’s!
Get back to it
Out on a family outing and your little one hits a wall? Don’t underestimate the exercise power of popping them on your back. ‘Putting your son or daughter on your back while walking or climbing stairs will increase your output considerably,’ Ashleigh says. You get to burn more kilojoules and your child gets a piggyback ride, so everybody wins!
Pack it in
Added weight will make your body work harder, so think of ways you can incorporate it into daily activities, such as household chores. ‘Do chores with a backpack on, jam-packed full of old copies of New Idea,’ advises Ashleigh.