No matter where you are, there’s no excuse to avoid breaking a sweat. You don’t need to join a gym and dedicate an hour a day to getting your dream body. There are ways to work those muscles and tone up even while you’re sat at your desk in the office, or on the bus to work. PureGym PT Kasumi Miyake tells Express.co.uk how to exercise without really exercising:
Exercising, playing sport, or going for a walk is hugely beneficial for our physical and mental health.
Fitness expert Kasumi Miyake said: “Life can get busy and working out might be the last thing you want to do.
“It’s important to remember though that you shouldn’t ever feel guilty if you don’t have the time to exercise, take things day by day and just try to include exercises where you can.”
The PT has shared her top tips with Express.co.uk to show that it is possible to fit in exercising during all sorts of day-to-day activities.
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1. On the commute
Most of us don’t have the luxury of being able to walk to work, and instead hop in the car or take public transport.
That’s no excuse to slack on your step count, though.
Kasumi said: “Your commute to work is a great way to fit in some light cardio, simply getting off the bus or train one stop early and walking the rest will get more steps into your day.
“At work, if you have the option to take the stairs instead of the lift then those extra steps up and down stairs work all your major lower-body muscles, including glutes, hamstrings, quadriceps and calves.”
2. In the office
Nearly a third of the nation’s professionals admit that their job has caused them to gain weight.
Being sat down all day and faced with temptation of free food and vending machines.
Kasumi suggested: “If you want to get a bit of extra exercise in and become the most popular person in the office – offer to make people a tea or coffee more often.
“Going around the desks collecting cups, walking to the kitchen, then distributing them all means you’ll be out of your seat and getting some light cardio into your day.”
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3. At your desk
Even if you’re bound to your computed all day and have no time to take a lunch-break stroll, you can still get those muscles moving.
She said: “When you are at you desk, you can even do some stretches whilst you’re getting on your with to-do list.
“Do some arm circles – lift your other arm up so it’s outstretched at right-angles to your body, and then move your arm in circular motions clockwise for 10 seconds.
“Do this again in reverse.
“Performing this stretch a few times a day can be a great way to help remind yourself to reset your posture, which can often suffer when sitting for extended periods of time.”
4. While making dinner
Do you often find your arms ache after whipping up a delicious meal?
This is especially noticeable when making a cake, but cooking is actually a great workout for your body.
Kasumi recommended: “Give your arms a workout by unplugging your kitchen gadgets and mixing and whisking by hand. Remember to alternative your hands to even out the workout.
“Whilst you’re waiting for something to cook in the oven you can fit in a few in-kitchen moves.
“If you’ve always wanted to master a push up, you can try a modified version with the help of your kitchen worktop.
“Stand away a little away from your worktop, then with your hands shoulder-width apart on the worktop lean forward so your body is at a diagonal angle.
“Slowly push yourself up from the worktop, doing three sets of 10 reps.”
5. Going to the supermarket
Sometimes the most mundane tasks are more important than going to the gym- going to the supermarket has to be done!
Don’t feel bad, though, as Kasumi says doing your weekly shop can be a great way to get some extra steps in.
She said: “If you’re travelling by car, get more steps into your day by parking your car further away from the store entrance than you usually would.”
6. While cleaning
You’re not at a gym or running in the great outdoors, but that doesn’t mean you can’t activate your muscles.
Kasumi said: “Cleaning and doing chores around the house can help to increase your physical activity while making your house sparkly clean.
“A great tip is to add some walking lunges when you’re doing your hoovering or just when you’re pottering around the house.
This exercise works out your glutes, hamstrings and quadriceps, she said.
7. While watching TV
To prevent feeling like the ultimate couch potato, fit in some squats while binge watching your favourite shows.
Kasumi suggested trying half squats first.
She said: “Squatting to halfway between fully standing and having your thighs parallel to the ground can be done in front of the TV – do three sets of 20 reps to start.
Kasumi also recommended wall squats.
She said: “Stand with your head and back against the wall, with your feet shoulder-width apart slightly away from the wall then lower yourself into a seated position.”
Hold this for as long as you can to see the best results.
Alternatively, if you’ve had a particularly active day, sit in front of the TV on the floor and do some stretches
8. While you’re in bed
If you’ve suddenly hit the hay and realised you forgot to fit any exercise in today, you could try some ‘windshield wipers’.
Kasumi directed: “Lay on your back with your arms outstretched so you’re a ‘T’ shape, then lift both legs in the air and bend your knees so your calves are parallel to the ground.
“While keeping your body still, rotate your hips to one side without letting your legs touch the floor.
“Then return to the centre, and repeat on the other side.”
If you really want to impress, do three sets of 10 reps.
9. While brushing your teeth or washing dishes
If you’d like to work on your calves, you can skip the weights at the gym and get your workout done at home.
While you’re brushing your teeth or washing dishes you can do some heel raises.
She said: “They are really simple, just rise up onto your toes and then lower back onto your heel. We suggest three sets of 10 to 20 reps.”
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