You can’t control getting older; the alternative is drastic. You can control how you age, though. What might that mean for you? It means better health, for one thing, with fewer trips to the doctor, fewer pain medications and a brighter outlook. Aging well includes considering how you eat, how you think and how you move. Exercise is imperative. If you are still in the work force, it can also seem impossible to work into your day. There are a few tips that could help.
First, You Have to Schedule Exercise.
It has to be an entry on your calendar just as any appointment would be. You must make a commitment to yourself. Look at your workday schedule and find pockets of open time. This might be a ten-minute block or a thirty-minute break. You should aim for thirty minutes of cardio exercise and thirty minutes of strength-training three times a week. Three ten-minute stints would meet your goal. One day you might do cardio and the next, strength training. The point is to make the appointment with yourself to exercise and keep the appointment. If you have a long lunch break, you might consider doing thirty minutes of exercise then. You might even find that a workout will energize you for the day and is worth getting up an hour early, or think about rewarding yourself with a swim in a warm pool at the end of your day. Whatever you do, the important thing is to make it a definite commitment.
Second, Find Exercise that You Enjoy.
You won’t continue exercise that worsens your knee pain or leaves you too exhausted to concentrate on your work. One way to make the time more enjoyable is to get an “exercise buddy.” That person not only keeps you company while you work out, but keeps you accountable. If you have a long lunch or a half-hour break, you could take a walk outside, or even walk the stairs. If you are lucky enough to have an exercise center at your job, keep a pair of sneakers at your desk and try for twenty minutes or more on the treadmill or, if your knees bother you, try a stationary bike. You might even consider slipping into the break room for an exercise routine for ten minutes. The downside to this is that the break room might put you in close proximity to empty-calorie snacks so, if you opt to exercise there, make certain you have healthy snacks at your desk. To make your exercise break even more enjoyable, try listening to some favorite music or an audiobook. Whatever exercise you commit to, make it something you can enjoy and remember to give yourself some healthy incentive when you maintain your exercise schedule.
Third, Do Cardio and Strength Exercises
The exercises discussed so far have been cardio. What about strength exercises? These are the ones you do while employing some type of resistance. Keeping a dumbbell or exercise bands at your desk will help you work in strength training. These small, inexpensive items can be brought out whenever you have a few minutes in addition to your scheduled breaks too. You can also try pushing away from a sturdy wall, not a cubicle dividing panel, pushing down on your desktop, then pulling up from the underside. You can get other exercise ideas from the Internet, and you might even consider consulting a specialist who can design a quick routine taking into account your individual needs to make your brief exercise break an effective investment of time.