Ten ways to fit exercise into your day

Motivationalist and Australian long-distance swimmer Tammy van Wisse, shares some personal insights and ten ways to fit exercise into your day.

“A few weeks ago, I decided to step out of my comfort zone and do something that you will probably think is hilarious! But here it is – learn how to shuffle dance!

I’ve started by trying to master the “running man” – the cool 80’s street dance that MC Hammer first made popular. It’s the shuffle that makes it look like you’re smoothly running on the spot.

So far, I’ve nailed the basics, but I would probably best describe my version as “awkward man” LOL! I love the challenge, and it has been a great way to get me moving more.

I know you’re probably wondering why someone who has swum a gazillion kilometres is talking about needing to move more. It’s true, exercise has always been a part of my life, and because of that, I understand the huge benefits not just for my body but my mind as well.

To be honest, the last few years have been very challenging. Since going through breast cancer treatment and separation, the stresses of trying to juggle single parenting and maintain an exercise regime have been tough. Life is busy and the struggle is real for all of us.

We know what we should be doing but it doesn’t always get the priority it deserves.

I find it helpful to remind myself of the safety spiel that the flight attendants always give before take-off: “in the event of an emergency, put your oxygen mask on first, before helping others.” The logic is sound. If you lose altitude in your health your performance drops.

And we know where that leads… the road to burnout, stress, fatigue, anxiety, and lack of sleep. The result? You fall over in a heap and the ripple effect impacts your family and work. But moving more doesn’t have to be a chore or difficult to achieve.

Let’s explore 10 ways to squeeze more incidental exercise into your busy day.

1. Take the stairs instead of the lift.
2. Park a little further away so you get in some extra steps.
3. Break up extended periods of sitting by setting a timer on your phone – stand up and stretch, do calf raises, spine twists, shoulder shrugs, knee lifts… whatever takes your fancy.
4. Keep hydrated and bump up your movement by walking to the kitchen to get a glass of water instead of using a drink bottle.
5. Start an office activity challenge – there are plenty of options: step challenges, 30-day squats, skipping, and morning stretches. Share motivational WhatsApp messages to inspire each other.
6. Walk over to your colleague’s desk instead of sending an email.
7. Take your coffee meeting on the go and walk & talk instead.
8. Do 5-10 squats or knee lifts every time you visit the bathroom.
9. Try to walk or stand when you take calls instead of sitting.
10. Put on your favourite song, crank up the volume, and have your own dance party around the house. Or join me, and learn how to shuffle!

As you can see, there’s really no excuse for letting exercise slip down the priority list. Have fun, get creative and remember, every little bit counts!”

Also read: Your blueprint to achieving goals in 2025 | Executive PA Media