Do you often say you “don’t have time” to work out as much as you’d like — or at all? Well, if so, this post for You Can Do It Week is for you! Joakim Christoffersson, creator of the Nano Workouts fitness program and author of the newly released book Nano Workouts: Get in Shape and Lose Weight During Everyday Activities, knows how to squeeze in exercise. And we don’t mean just parking farther away from the grocery store. We’re talking nano workouts, itty-bitty tweaks that you can make to your day to feel the burn and get results, no matter where you are!
The Solution to “I Don’t Have Time”
So, you’ve signed up for a one-year membership to your local gym. But you haven’t used it more than five times. Either you can’t find the time or after a long day you’re too exhausted to get to the gym. Sound familiar? If it does, you’re in excellent company because this is what most of us struggle with. But there is a solution. Nano Workouts, my new fitness book, features dozens of small exercises you can do almost anywhere to stay in shape without stepping one foot in the gym.
Living to Be 100
A few years back, a big research study lead by Dan Buettner and National Geographic set out to uncover the secret to longevity. A few geographic locations where people often lived to become 100 years old were analyzed, and the findings were quite astonishing — they don’t exercise! Well, they do, but not like we tend to view exercise. These people normally live simple lives and their workouts come from their daily chores rather than going to the gym.
Now you say, “Sure, but I don’t work with gardening in Okinawa. I have a 9-to-5 job where I sit down a lot, and I don’t see how their lifestyle can apply to mine…”
In a way, you’re right. But there are a lot of learnings we can take from these people — and that’s where Nano Workouts come into the picture.
What Is a Nano Workout?
Nano Workouts are small workouts that fit into your daily routines. It’s about looking at everyday situations and making them active. Working in front of a computer doesn’t have to be a passive act. If you have a adjustable table that can be raised, work while standing on one leg. Or push your chair back and use it as a dip station.
Nano Workouts to Try
There’s a nano workout for almost all situations. Here are eight you can try!
1. In the bathroom: Do calf raises while brushing your teeth.
2. At work: Do all your one-on-one meetings as walking meetings.
3. At your desk: Extend your legs and keep them elevated off the ground for a period of time.
4. On a chair: Push your palms together with force, like you are praying. Targets your chest muscles.
5. At your desk: Lift your knees up and down to your chest as if you were doing crunches while sitting down. Targets your abs.
6. In the kitchen: Hold a kitchen towel above your head with both hands and pull it apart for a period of time. Targets your upper arms.
7. On the couch: Scooch down and lean back slightly while extending your legs and lifting them up and down. Targets your abs and legs.
8. In bed: Tense a muscle group and keep it tensed for a period of time, and work your way throughout your body. It’s a great way to release tension before falling asleep.
Recent research studies also indicates that short bursts of exercise can actually be preferred to a single continuous workout. So start making Nano Workouts a part of your life, and you will not need that gym membership anymore. —Joakim Christoffersson