I’m sitting for between 44-62 hours a week. Isn’t that appalling?
As a project manager, I’m mostly glued to my desk for 40 hours a week. I’ll have some projects that take me throughout the Everett Boeing Factory. But most of the time, I’m running meetings in conference rooms or calling into meetings from my desk. As a graduate student, I’m sitting between 4-12 hours of class each week. I have some weeks where I only have 4 hours of class and about 6 hours of outside class work. And other weeks where I have 12 hours of class (my Saturday classes are 8 hours long). On these weeks, I sit for another 6-10 hours of homework/group work.
While I can’t avoid my work areas or my studies, I also know I can’t just sit when I’m at home. There are so many studies around why sitting and having a sedentary lifestyle is terrible for your health. According to Business Insider, a sedentary lifestyle could lead to higher risk of heart disease, cancer, and diabetes. I want to avoid all of these and aim to maintain a healthy, well balanced life style as I get older.
So to combat my time spent sitting in class, work, and coffee shops, I make sure to get between 30 min-60 min of exercise a day. Regardless of my busy schedule, I’m sharing 5 exercises I do on a weekly basis plus my latest Lululemon outfit I picked up from the Tacoma Mall!
Before we jump into 5 effective exercises, did you know that there’s a Lululemon Pop Up Shop at the Tacoma Mall?
Founded in 1998, Lululemon creates athletic apparel for running, yoga, and other workout activities. Lululemon has 6 locations in Western Washington and opened its Tacoma Mall Pop Up store this past August. I was so excited to check out the store when it first opened. And I stopped by again this fall to find a workout gear. I tried on leggings, running tops, and decided to pick up this adorable jacket!
If you’re in the greater Tacoma/Federal Way area, Lululemon is hosting two events:
In October: Lululemon is hosting Pose in Pink for SGK in Macy’s Court
In November: Lululemon is partnering with Orangetheory Fitness in Macy’s Court
Thank you to the Tacoma Mall and Lululemon for hosting my shopping trip!
*This blog post was sponsored by the Tacoma Mall and all my opinions are my own*
Here are 5 Effective Exercises for Your Busy Lifestyle
If you’re too busy to work out or have no time to exercise, these tips are for you!
Effective Exercises #1: Push Ups – 3 sets of 10 twice a week
Twice a week I lift free weights. I like having a routine so I typically do the same exercises in my 30 min circuit. When I started working out with my boyfriend last year, he recommended that I include pushups in my circuit. I actually HATED pushups and never did them unless I worked out with my boyfriend.
But I decided to take his advice and incorporate them into my 30 min circuit. I’ve been doing them consistently for the last year and actually see results and feel stronger!
Why choose pushups? If you’re looking to build upper body strength and don’t want to use weights, pushups are a great exercise. I (now) enjoy doing pushups because this exercise engages my shoulders, triceps, and even strengthens my core and lower back.
Effective Exercises #2: Stretch for 10 min a day
I’ve shared this on the blog before but I actually lead morning stretches at work every morning. At 7:30am, I have a handful of coworkers and even sometimes my director come into the conference room for a 10 min stretch. This helps me start the work day in a good mood and also loosens up any tight muscles!
Why choose to stretch? Stretching helps get your blood pumping as well as prevent injuries. Stretching also helps improve flexibility!
Effective Exercises #3: Run for 30-45 min 1 to 2 times a week
I’ve been running since I was in 7th grade. I transitioned to long distance running in college and have been running long distance ever since. A few years ago, I was running up to 4 times a week. And when I was training for my half marathons, I’d run up to 10 miles for training runs.
At this point of my life, I don’t have the time to run like I used to. I’ve embraced shorter runs and aim to run at least once or twice a week. You can read more about my running and fitness journey here on: 5 Tips to Stay Active Even with a Busy Schedule.
Why choose running? I know a lot of people hate running…. But whether you choose to sprint or run a mile, it’s such an effective workout! Running also helps boost my energy levels and helps me feel good about myself. Besides that, running offers a whole bunch of other health benefits like strengthening your heart and improving your immune system.
Effective Exercises #4: Roll Out with a Foam Roller
Even though I had done sports for most of my life, I didn’t start using a foam roller until a few years ago. When I started having issues my IT ban from years of running, the foam roller became an essential part of my work out routine. My physical therapist had me roll out each session and I was surprised how tight my IT band, hamstrings, and even lower back were. Now I’ve learned to roll out after each run.
Why choose a foam roller? Besides loosening up tight muscles, foam rollers also help with muscle soreness. Foam rollers are typically inexpensive and work for any type of athlete.
Effective Exercises #5: 10 Min Ab Workouts on YouTube
I’ve learned a variety of ab exercises growing up as a gymnast and a runner. And one day I realized I stopped doing abs because I grew bored of the exercises. I decided to pull up an ab exercise workout on YouTube and found Cassey Ho from Blogilates. She had so many great 10 min ab exercises that I knew I needed to incorporate them into my routine! Even though the workout videos are only 10 min, I’m sore for the next few days.
Why choose YouTube Ab Workouts? Sometimes we need to change up our ab routines or find new ideas. I love turning to YouTube because it helps guide me through the workouts. I don’t have to spend time researching new workouts or take a workout class. If you need a new ab workout, YouTube is the way to go!
What exercises do you do on a weekly basis?
Shop my pick of Lululemon Jackets:
Thank you for reading!
Photos: Karya Schanilec
This is a great article, Emma! Definitely inspired to be more active throughout the day 😀
These are a great way to stay active. I didn’t always like push ups either but learned to love it as well. It definitely keeps me strong and for the times I don’t have time or have access to a gym push-ups and ab work out are great for feeling strong. I also keep my gym routine and workout the same since I don’t have that much time to spend at the gym like I used to. Running is one of the best exercises but I can’t run that fast to save my life! Lol I have a Lulemon jacket and love it! The quality is amazing. Btw, you look super cute in these photos too!
Maureen | http://www.littlemisscasual.com