Exercising on the Go

By Gray, Richard

How do you find the time to exercise in your busy schedule? Here are some tips. Working feverishly on the fitness machines in the late-hour gym at Luke Air Force Base, Ariz., 2LT Pete Fredricks, ARNG, tried to maximize his time by packing a two-hour exercise regimen into 45 minutes.

Like most Reservists leading busy double lives, 2LT Fredricks-a single father, college student, and floor nurse at a Veterans Hospital-had little time for a complete fitness program to stay mission ready.

“Most of my workout is either backpacking or at the gym,” said the 36-yearold 2LT Fredricks, who spent 15 years enlisted in the Army Reserve before getting his commission in the Arizona National Guard in December. “There were times that I didn’t go to the gym. It was hit and miss. Sometimes I’d get to the gym at 9 o’clock at night.”

At work, he always takes the stairs, but like many Reservists, he needed ways to sneak more exercise into his daily routine. There are lots of ways to do that, said George Cargill, who holds a master’s degree in exercise physiology from the University of Washington. Mr. Cargill continues his interest in fitness as a market vice president at TriWest Healthcare Alliance, which administers the military’s healthcare plan, Tricare, in 21 western states.

No time for a brisk walk before work? Mr. Cargill recommends making it a habit to choose a parking space farther away from the office doors and walk at a fast pace. Walk around the block on the way back to the parking lot, and always take the stairs, like 2LT Fredricks, even if it’s only going down.

Once at your desk, you can still squeeze in some exercises when crunched for time. “While sitting at your desk, just stand up and stretch your hands over your head,” Mr. Cargill said.

Stretching is great exercise on its own, he said. It can be done anytime, standing, sitting, or lying down. Holding stretches for 45 to 60 seconds has an isometric effect on muscles, which begin contracting after about a minute. Go the extra mile by tensing muscles to get the full isometric effect. Flexing arms, thighs, and calves eight consecutive times builds muscle and burns calories. Take 10 minutes every morning to do some slow stretches.

While at the office, get out of your chair, whenever you can. When it’s break time, try taking a 10-minute walk around the building. Instead of calling or e-mailing co-workers, get up and go see them, and if co-workers offer to bring something back from the cafeteria, go with them instead.

When you’re back at home, build in exercise wherever you can. Take a 10-minute walk while dinner is in the oven. Get a little exercise by cleaning the house, gardening, or making home repairs. And stop changing the TV station using the remote; get up and do it yourself.

While you’re watching TV, how about jumping rope? Jumping rope for five minutes is equal to 20 minutes of jogging, said Mr. Cargill. “I pack a jump rope in my bag when I travel,” he said.

Or you can try breathing deep. It’s a yoga technique known as pranayama that can be practiced anytime, anywhere. Breathing in and out powerfully and rapidly has a cardiovascular effect like jogging.

Is drinking a glass of water exercise, more than lifting the glass ? No, but drinking a glass of ice cold water gives the body’s metabolism a jolt. The body burns calories trying to warm itself.

Spending more time and effort on quick exercises that require little or no equipment will give positive results without hours at the gym. They include cardiovascular exercise such as jumping jacks or step-ups using stairs, a bench, or a chair, for 30 seconds to one minute.

But start slow, Mr. Cargill cautioned, particularly for those in middle age. “Whatever you think you can do, cut it in half or you’ll be sore,” he said. “Don’t hurt yourself the first day.”

2LT Pete Fredricks makes time during a conference call to run some curls.

Richard Gray, a veteran, is a writer and editor for TriWest Healthcare Alliance, an ROA STARs Partner.

Copyright Reserve Officers Association Jun/Jul 2008

(c) 2008 Officer, The. Provided by ProQuest Information and Learning. All rights Reserved.