Many of us spend nearly an hour going to and from work. Compare that to how much time we spend on exercise. Some of us don’t spend any time exercising. So if we can use that 60 minutes effectively, we can add a daily exercise routine and use our commute time more effectively. Here are 10 ways that you can commutercise to increase your level of fitness. These are the types of exercises that don’t draw attention so if you are shy or self conscious you can get away with doing most of these undetected.
1. Stand on the bus
Standing on the bus burns approximately 35 calories per hour according to Popsugar. That’s equivalent to walking about 10 minutes. In contrast, you burn a negligible amount of calories while sitting.
2. Bicep Strap Workout
While you are standing work your biceps by holding onto the strap to engage your bicep. Keep your neck and shoulders relaxed while holding the bicep contraction for eight to 10 seconds and release. Repeat the move eight to 12 times or until muscle fatigue. Casually change arms and repeat on the other side.
3. Get off of the bus 2 stops early or park further away from your destination
Getting off the bus two stops early, or parking further away and walking for 10 minutes force you to add a bit of a routine to your day. Just by walking for 10 or 15 minutes to and from work to your bus stop or car burns approximately 110 calories and it is great for your cardiovascular health.
4. Do Calf Raises While Waiting for the Bus
While waiting for the bus or train, try calf raises, slowly lifting your heels off the ground and holding that position for 10 seconds.
5. Single Leg Raise
While on the bus or train, try to keep your leg up for two stops, then switch.
6. Knapsack or Bag Curls
We often take a knapsack, briefcase or bag when we commute. While we are waiting for the bus, use your bag to do bicep curls. this is very effective and does not take too much time. Do 3 repetitions of 10 to 20 curls.
7. Knee Squeeze
While you are seated, place your bag or fists between your knees and squeeze your knees together and hold for eight to 10 seconds breathing normally and release. Repeat eight to 12 times or until your muscles get tired.
8. Stand Your Ground
Resist the movement of the bus as a form of resistance training. While you are standing keep your feet apart at shoulder width. Bend your knees slightly and pull in your abdomen.When the bus moves forward or from side to side keep your body stable by tightening your core muscles and your glutes. Try to you keep yourself from rocking.
9. Ab Contractions
Stand tall and relax your abdomen. Breath out and while you do, tense up your stomach at the same time. When you have exhaled hold the contraction for 10 to 20 seconds and then relax and inhale. Repeat 5 to 7 times.
10. Tighten Your Glutes
This one is real simple. While seated or standing, just tighten your glutes and hold this for 10 to 20 seconds. Repeat 10 times or until your muscles get tired.
These are some very simple and discrete to use your commute time effectively. Work hard, play hard and remember that “Beauty is an Attitude.”
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Irina Marchenkova
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