After getting yourself and your family out of bed, eating breakfast and heading out the door, you may feel like you don't have any time to spare in the morning. Exercise is crucial to your overall well-being, however, so it's important to find ways to incorporate physical activity into your routine. Don't feel overwhelmed. Learn to take advantage of every spare second in the morning, and you'll see a big change in your body and health.
At Home
Get rid of morning grogginess right away. Lie in bed on your back, lift your legs into the air and reach up with your hands to touch your toes. Stretch gently; your muscles are "cold." Move down to the floor and do 20 crunches. Don't try to rush. The purpose is to warm your body and help your muscles wake up. Rise and do 20 jumping jacks. With your heart pumping harder, you'll start to feel awake and energized. Move into the bathroom and do squats while you brush your teeth. Feeling your gluteal muscles and hamstrings toning up will give you a sense of strength and readiness to face the day.
En Route to Work
Walk to work. If you live too far, make a habit of parking at least half a mile away and walking the rest of the way. By the end of the day, you'll have walked an extra mile. If you take public transportation or a taxi, get off one stop or a few blocks earlier and walk the rest of the distance. Even while seated en route, you can exercise. Suck in your stomach and tighten your abdominal muscles. Hold for 30 seconds, then release. Wait one minute, then do another rep.
At Your Desk
Don't let work interfere with your exercise routine. Store free weights in your desk and work your arms when you're on the phone. Take an exercise band to work and each morning after you arrive, take off your shoes and do calf raises. To do these, put your feet flat on the floor and raise your legs slowly, squeezing your calves and moving up onto the ball of your foot. Remain seated. Swap your desk chair for a fitness ball. It will help tone your abs and improve your posture.
Around the Office
Take advantage of your work's hidden exercise opportunities. Avoid taking the elevator in the morning; it's likely crowded, and taking the stairs will help burn calories and tone your leg muscles. Make a habit of standing to talk when someone approaches your desk. It may not seem like much, but working constant movement into your morning routine will help you slim down. Set a timer to go off every 30 minutes. When you hear the alarm, get up and walk around your floor or building for three minutes. The motion will raise your heart rate and help you refocus.
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