If you do not have any spare moments
- Stand up. Simply stand up all day is going to be beneficial for your body than exercise and sat pressed it throughout the remaining days. Stand up while working or collective cross-legged exercises.
- Bring a bag. You should hold your bag strap with the palms facing upwards, elbow bent 90 degrees and hold it near the lower chest. When arms were fatigue, switch hands and repeat. You can also handle with the palm facing down.
- Drink water. Even mild dehydration (eg thirst) also affect mood, ability to concentrate, do your job. It's wise to keep a drink on hand whenever you feel tired. Moreover, the drink, the more your chances of having to move advocacy to-head as well as the toilet.
If you have 2 minutes or less
- Set alarms standing while working. Not everyone can stand and walk all day, especially when you work desk. Put the phone alarm for an hour once with songs like "Stand up, stand up" and implement it. Go back a few steps, pouring cups of water or go to the toilet.
- Walk in the meantime. Move your legs while you wait as waiting bus, tram or transmitted signal ... Do not let time become wasted idle.
- Activity abdominal muscles while sitting, standing, or walking. As much as possible, try to sunken and stretched abdominal muscles so that the umbilical cord and spine seem to touch each other.
- Schedule for a real exercise date. To be healthy, you have to plan for it. If you can not go to the gym every day, be scheduled on days off and seriously implement it
If you have 5-10 minutes
- Reject the usual amenities. Perfect parking space, nearest bathrooms, walkways through parks off ... No! Remember: the inconvenience requiring you to work more, so help you move more.
- Calls instead of messaging or emailing. The phone call will make you move more than a private message or email. You can walk round the office during a call.
- Step away when answering email. When should compose and reply to emails from your phone: go get it and go into an empty meeting room (or a space without people), on the one hand you can concentrate for email content, on the one hand you can mobilize and relax.
- Sweating in the bathroom just before bathing. If it takes a few minutes waiting for water to warm up, you take advantage of it. Use the edge of the bathtub or toilet to set the hands, legs, push-ups or simply lift the bottle of shampoo, shower gel.
- Get off the subway / bus station sooner. You will (1) walk more steps; (2) do chores at locations along the way, such as coffee shops or pharmacies; (3) with quiet time to handle the job but not implemented (such as phone call to his mother).
If you have 15-20 minutes
- Sleeping. Sleep helps your body to rest and recover energy for the next operation. If you try to exercise during sleep very little, it will do more harm than good.
- Makes a combined exercise. Use the time you have to conduct physical exercise alternating between high-intensity activity (such as squat jumps, shakes within 15-30 seconds) and recovery activities (such as walking or jogging lightly from 30- 60 seconds).
If you have 30 minutes
- Reading while walking / jogging / training in the gym. Bring your iPad, phone or computer to the gym and leave it in place with your moderate views. You can fit while gathering information for work, reading the newspaper, sweating and leave the gym with feeling more satisfied.
- Recruit a friend more general exercise. This helps you train harder and more durable. In addition, it also helps you to combine physical activity and social interaction.
If you have 45 minutes
- Sign up for an exercise class and make it real. Come to class on time and effective workout. Because you do not have time in class often should you focus more seriously.
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