How you can fit exercise into a crazy-busy work day

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This is a cleaned up transcript of my latest podcast episode, How you can fit exercise into a crazy-busy work day.

The episode was sponsored by my “Done For You Amazon Bestseller” program at //rachelrofe.com/bestseller.

I originally became very interested in learning how to incorporate more exercise into your day when I read how harmful sitting for 8 hours a day is, even if you spend an hour a day at the gym.

Since I learned about that, I’ve done all kinds of things to get in as much movement as possible. I’m proud to say that I now average walking 8 miles a day.

In this post I’m going to share exactly how I do that, plus how you can fit exercise into a packed-to-the-brim schedule.

Let’s get going:

#1: If you can get a treadmill desk, get one.

I realize this is unattainable for many people, but one thing I’m doing now is using a treadmill desk. (If this isn’t possible for you, read on. I have more tips coming. :))

My boyfriend actually got me a treadmill desk as a surprise gift when he saw how much I was walking.

There are other desks that are cheaper, but I use and love this one in conjunction with this stand up desk.

A lot of people have asked me if the treadmill affects my thinking or typing. I find that I actually think better when I’m walking. I’m usually walking very slow (think: 1.2 miles an hour) unless I’m watching a video or something where I don’t need to type. In that case, I’ll go faster to get my heart rate up.

Before getting a treadmill desk, I was afraid that having one would mpact the way that I worked. I thought I’d have a harder time thinking, that I wouldn’t be able to balance (coordination isn’t my jam) and that it’d distract me.

Overall, I find that I work better with this and actually have to remind myself to sit down a lot. There have been multiple times I’ve walked for hours at a clip without realizing what I was doing.

I also just bought this desk bike today and I can’t wait to see what it’s like. (Yes, I’m obsessed.)

#2: Reward yourself with walks.

I know not everybody can go out and buy a treadmill desk for all kinds of reasons – cost, working in an office, space, etc.

Another thing I used to do all the time is reward myself with walks after I got certain amounts of work done. I’d commit to working for 60 or 90 minutes and then going for a walk as a treat.

Walking outside on a regular basis made me so happy. I was getting out in nature, got to think clearer, and it was nice to treat walks as a reward because it put me in a good mindset to love the walking even more.

Sometimes I’d bring a ball with me and bounce it around as I was walking. It made it so fun!

I’d still be doing this if it weren’t so hot in Vegas. I’ll be starting this back up once the weather gets a bit cooler.

#3: Pace.

Before my treadmill desk, if the weather was bad, I’d pace around my house. I’m lucky to have a lot of space here in Vegas now, but I also paced in my 840 square foot apartment in NYC. (Actually, I paced inside the bedroom only so I didn’t drive Don crazy).

I also paced during phone calls and while watching videos. Sometimes I even paced during movies. ;)

The reason I got so obsessive about the pacing is because I’m a bit addicted to my FitBit. :)

#4: Get a FitBit if you can.

I am SOOOO in love with my FitBit!

If you’re not familiar with FitBit, it’s a device that helps you track the steps that you walk every day.

I’m a HUGE believer in what you track improves (side note: you may be interested in my business tracking episode here) and find that FitBit has been absolutely amazing for me.

There are all kinds of FitBits. This is the one I have. It goes right on my wrist and I can tap it to see roughly how many steps I’ve been walking. It’s great to check throughout the day and then course-correct if I’m not on track.

The other thing I love about FitBit is that you can compete with other people. If you’re competitive like I can be, this is a huge perk. There are all kinds of competitions – Workweek Hustles, Daily Showdowns, Weekend Warrior, and then you’re also always in a leaderboard with all of your FitBit friends to see who got the most steps for the week.

When you have a FitBit, you’ll amaze yourself with how resourceful you suddenly become in getting more steps.

If you’d like to friend me on FitBit, here’s my profile page. Add me! Just don’t get upset if I beat you. ;)

 #5: Do 7 minute workouts.

I know walking isn’t the only exercise. ;)

Strength training is awesome too, and there are many people who swear by 7 minute workouts. In these workouts you do body weight exercises like squats, push-ups, and lunges, and basically work yourself to exhaustion.

A friend of mine recently consulted with a trainer who told her that 7 minutes a day was a great way to see really big results. In fact, the 7 minute workout was the only exercise he told her to do.

Most people can budget 7 minutes per day.

I haven’t been doing the 7 minute workouts (though I plan to), but I do know from past experience that it can be very easy to see results quickly. I used to do planks every day for a minute. In the beginning I couldn’t hold the plank for more than a few seconds, but within a week or so, I was able to go for a minute and beyond.

#6: Schedule your exercise classes. Bonus: tell your friends about them.

I got this tip from my friend Ginny.

If you like exercise classes, check out your gym’s schedule every Sunday and schedule the classes you want to go to into your calendar. Treat them like important appointments and actually go.

Ginny told me that she makes her schedule every Sunday and then forwards it to her friends in the area. She’ll say, “Here are the classes that I’m going to this week. If anyone wants to come, join me.”

Now she gets exercise AND friend time, plus an extra incentive to not skip class.

#7: Incorporate it into your morning routine.

Another thing you can do is just wake up earlier and get exercise in then.

For more on this, you might like the podcast with Hal Elrod (all about morning routines) or the one with Steve Scott about implementing habits. Either can help you get your morning routine going.

Hopefully this gives you some ideas on how to get exercise in a reasonable way, without setting yourself up for disappointment or creating hard-to-reach goals.

As always, if there’s anything that you want me to podcast about, please, please, please let me know. I want to make shows that you want to hear about and would really appreciate knowing if there’s anything I could create that will benefit you.