The Filipino meal is usually a hefty one. You have at least a cup of white rice, sizzling beef shanks with the marrow intact, crispy fried chicken with sweet ketchup. And this is just Saturday lunch. These days, the most exercise you get is the walk between the dining area and your home office. Oftentimes, it's just the same table. However, you shouldn't let this be a hurdle. Here's a fitness plan that you can do to ensure you're getting a workout in despite the busiest workdays.
1. Make time for exercise
Unfortunately, there are no shortcuts. The first step to any resolution is commitment. You must make time for exercise. Numerous fitness programs cater to the busy working millennial and some exercises are less than 10 minutes. Fitness coach couple Jim and Toni Saret even devised a four-minute workout that can help you burn as many as 600 calories.
To make things easier for you, set a consistent schedule. Are you a morning person? Take a half-hour walk when you wake up. Are you a night runner? Put on your reflective shoes and run around before bed. Get into a routine and eventually exercise will become a habit.
2. Do desk exercises
Many people say that sitting is the new smoking. That doesn't have to be the truth in your case. If you're having a light meeting at work where you can afford to turn off your video, you can do desk-based workouts.
Some of the mini-exercises you can do while sitting on an office chair include leg raises, chair squats, desk dips, wall sits, and arm raises. You can also try installing a standing desk or use a workout ball as a seat.
3. Take the stairs
Walk to the refrigerator, answer the doorbell, take out the trash, run up the stairs. Stair exercises can burn as many if not more calories than running, especially if you amp the intensity. According to a 2019 study in Sports journal, stair-climbing significantly improves resting and exercise heart rates and betters balance and perceived exertion.
It's also a democratic form of fitness since it's easily accessible and can be performed across ages. You can use the stairs in your house or the fire escape in your condo. Really, what's your excuse?
4. Grab every opportunity to do physical activity.
Take every chance to work off those calories. Instead of taking a Grab, why not walk to get to your favorite lunch place? With the coffee machine just a few meters away, make your own cup. Get off at a bus stop before your designated one and then walk to your building. You don’t need equipment to get some physical activity in.
You can even take walking meetings. Instead of sitting down and listening to your video conference, jump on a treadmill or load up your data and walk outside. Did you know that mid-work exercise boosts creativity, enhances productivity, and improves cognitive abilities?
5. Find a fitness buddying
Believe it or not, it’s easier to stay on your goal of getting fit when you have a partner. Doing it together will help you get motivated. Besides, it’s more fun having someone to work out with. Keep each other accountable.
6. Sign up for a healthy meal delivery program
Too busy to cook? That means you can be tempted easily by less healthy options, such as fast food or instant meals. Order a weekly meal plan delivered to your doorstep instead. This is better than the greasy burger and fries or oily carinderia meals. You'll feel confident knowing that you're ticking off your dietary needs and enjoying the proper sustenance.
Protect your health. FWD has different plans that can cater to one or all of your health needs. Consult your FWD financial advisor to discover the joy of wellbeing.