Try Some Fitness Quickies
1 minute (or less)
Have a few spare seconds (or the ability to multitask)? Power up with a quick hit like these:
Do standing push-ups against a wall.
Keep a light hand weight by the phone or TV and get in a few biceps curls. Lift and lower the weight slowly and steadily to max results.
Climb mall escalator steps as you ascend, or better yet, take the stairs.
Try arm circles. Stand tall, arms at sides. Circle your arms backwards, one after the other (as if you’re doing the backstroke).
Do a plank. This move tones your abs and strengthens your back. Get down on forearms and toes, your body in a straight line, abs tight. Hold for 10 seconds to start and work up to a minute.
5 minutes
When you have a small chunk of spare time, try these ideas. And keep an eye out for opportunities to take the stairs, park in the far corner of the lot, haul shopping bags, and so on.
Do some calf raises (rise up on the balls of your feet, pause, then lower) while prepping a meal.
Turn up the tunes (maybe your favourite hip-hop from high school days?) and dance like no one’s watching (no one is!).
Hula hoop! It’s more challenging than it looks and lots of fun to boot.
Sweep or mop the kitchen floor.
Take walking lunges down a hallway and back; repeat till time’s up.
10 minutes
Don’t have the time or stamina (yet!) for one long workout? Not to worry. Shorter workouts can enhance your well-being, too.
Waiting for a doctor’s appointment or your kid’s game to finish up? Walk or pace the hallway or around the field (if there are bleachers, go up and down ‘em a few times ).
Amp up your walk by striding up hills, stepping on and off a curb, and even walking backward (carefully).
Play catch with your kid or a friend.
Grab a basket instead of a cart when you’re doing a quick supermarket run to help tone arms.
Walk your dog (the peppier the better), or borrow a neighbour’s.
Check out “ The 10-Minute or Less Workout ” on weightwatchers.ca (for subscribers).
15 minutes
Squeeze in these mini-workouts in the morning before the day gets busy, on your lunch hour, or before or after dinner.
Walk to the neighbour’s house and back—if you wind up chatting, march in place.
Try speed intervals: Start walking, then quicken your pace so you’re walking as fast as you can. Slow down for a minute or two to recover. Repeat for up to 15 minutes. (Be sure you’re wearing supportive running or walking shoes.)
Bounce on a stability ball instead of plopping in a chair while you watch TV or surf the web.
Watch a fitness video—like the ones on weightwatchers.ca.