Five fitness goals even the busiest person can keep

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Refuse to sit for the entire workday.
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Eliminate sodas and sugary beverages.
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Pack your lunch when you can.
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Keep healthy snacks in the office.
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Get some exercise in three times a week.
By DARRIN MUHR
Hill AFB Health Promotion Coordinator
May 11, 2017

Physical fitness for most, seems to be an all-or-nothing commitment: They’re either in the gym every day or not at all. Between work, family and downtime, there doesn’t seem to be much time left for additional hours at the gym and for some just thinking about it can cause stress.

Fortunately, you don’t need the harsh regimens or vigorous ambitions that are often associated with fitness goals. Instead, set some minimalistic goals, ones even the busiest person can keep. Small fitness goals can help in reducing stress, using a smaller time commitment and maintaining consistency. 

What are these fitness goals? 

 

1. Refuse to sit for the entire workday: 

Sitting for long periods of time is linked to a 50 percent increased risk of death from literally any cause. It’s linked to metabolic syndrome and cardiovascular events as well, so sitting is bad news. Consider investing in a standing desk or take short breaks throughout the day to walk or stretch, maybe even during phone calls.

2. Eliminate sodas and sugary

beverages:

A can of soda contains around 15-200 calories and some beverages like lattes and Frappuccinos can contain several hundred more. Eliminating two cans of soda a day can cut more than 2,000 calories per week and there is little or no nutritive value in these beverages so switch to water and you’ll feel an instant improvement in your life.

3. Pack your lunch when you can:

It’s easy to pick up fast food on or around the base. Restaurant meals tend to be packed with calories. The more proactive you are here, the better, so preplanning your lunch, either in the morning or night before can help you pack a healthy lunch for yourself and save money.

4. Keep healthy snacks in the office:

Eliminate temptations for yourself and others by keeping healthier snacks around the office and a healthy choice when coworkers bring in not so healthy options. A simple substitution here will give you more nutrients, a longer lasting energy boost and caloric restrictions to keep your fitness plan on track.

5. Get some exercise three times a week:

It doesn’t seem to be most people’s favorite activity and will take some extra time commitment on your part, but it’s essential to get some physical exercise. You don’t though, need a massive commitment to get it. Exercise that gets your heart pumping like cardio and/or weight training for as little as 20 minutes, three times a week, can help you reach your fitness goals.

There’s no excuse to not pursue at least some of these five fitness goals. They may seem small, but the cumulative effect on both body and mind cannot be understated. No matter how busy you are, there’s always time to improve yourself!