5 ways to work flex time into your schedule

Jet, August 2, 2004

You swore you would be in swimsuit shape by summer. But life just always gets in the way of your fitness goals. If finding time for exercise has been an exercise in futility, try these five simple ways to put more flex time into your day:

1. Gear up. Always keep your favorite fitness gear on band so that you'll be ready for an impromptu workout. Put a pair of lightweight dumbbells in your desk drawer so that you can do arm curls while reading e-mail. Keep an elastic exercise band in your closet to do lower-body sculpting while you sit. Stash your roller blades in your car trunk for a spin around town.

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2. Take a break. A fitness break, that is. Always consult a physician before beginning a fitness regimen. You need at least 30 minutes of moderate exercise a day to reap health benefits, but you don't have to do it all at once. Health experts say that breaking up exercise into smaller sessions throughout the day is just as effective as a single, continuous workout. Schedule fitness in spurts throughout the day. Take a brisk 10-minute walk around the office building before heading in. Spend 10 minutes of your lunch break walking outside or climbing the building stairs. After work, take another 10-minute trek before heading home.

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3. Boost productivity. Find creative ways to be more active on the job, especially if you spend the work day sitting at a desk. Instead of e-mailing or phoning co-workers, get up and make a personal visit. Before you walk out your office, stretch your arms and legs. If your co-worker is on another floor, take the stairs instead of the elevator. While you're waiting for the elevator, do tee stands by slowly raising up on the balls of your feet and lowering yourself. If you're running errands outside, park the car farther away from your destination to get in a good walk, or get off the bus or train a stop or two early.

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4. Sit and deliver. Turn the hours you spend on your behind into exercise time with seated push-ups, leg lifts and ab crunches. Push-ups--Hold on to armrests and push up until arms are fully extended. Lower body until almost seated, then push up again. Leg lifts--Lift leg parallel to the floor, then raise it as high as you can. Hold, then lower. Alternate legs. Ab crunches--Sit with knees together and stomach tight. Grip the seat front for support. Lift knees toward chest, hold, then release.

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5. Do homework. Keep the creativity--and the activity--flowing at home. While you're watching cable, jog in place, jump rope or do ab crunches and push-ups. Each time you need to go to another room, do leg lunges. To lunge, keep your back straight and step forward with your right leg as you bend your left knee to the floor. Don't extend the knee past your toes. Stand up straight and repeat, leading with your left leg. Alternate legs as you walk. Do toe stands while you're washing dishes, brushing your teeth or folding laundry and do leg lifts or arm curls while you're talking on the phone or reading the newspaper.

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