Fitness · Health

Fitness Saturday: Measure the Moment — It’s All Good!

Jonathan for web

This is another post in our series of Fitness Saturday exercises, workouts, and expert tips appropriate to women in the second half of life. Jonathan Urla, a certified advanced health and fitness specialist, shares some common activities that can easily be turned into exercise.


In my last post, I talked about how valuable it can be to keep a log of your workouts. Not only is it a way to see the results of your efforts, but it can also help to keep you inspired. That said, I don’t want you to think that staying fit is only about doing a specific workout. It is easy to fall into the mindset that you have to either go to the gym or do a fast walk around the block, otherwise you failed at meeting your exercise expectations. The truth is every day there are activity opportunities that, when done mindfully, can be turned into valuable exercise moments.
Let’s look at some common activities that can easily be turned into exercise, and you don’t need to be wearing your gym clothes to do them, although do wear your workout sneakers if you can.

  • Travel: Most of us have to travel to several places throughout our day. Pick one place you have to go to where you might be able to walk instead of ride. Maybe you have several places you have to go to in the city. You could park in between two places and walk the distance between them. If one place is on a hill, park at the bottom of the street and walk up and down 5 times before doing your errand or appointment. See if your walk can be for at least 15 minutes. If you walk it quickly enough, it definitely counts toward exercise. Note it down!
  • Stairs and Benches: Many places we work in have stairs of several flights. Instead of the escalator or elevator, take the stairs instead and do them with energy. Likewise, there are many public benches around small urban parks in most towns. You could practice doing bench squats (see below) where you bend your knees and sit your hips back to where your buttocks just touch the bench, and then you stand back up. Do two sets of twenty with a 20 second rest in between.


  • Another great bench exercise is Dips (see below). Sit on the edge of the bench and place your hands on the bench next to your sides. Extend your legs out the put all your weight on your hands as you shift your hips off the bench and slightly bend your legs. Bend and straighten your arms and see if you can do 8 or more dips. Rest and then repeat.


  • Cleaning: I’m sure you’ve heard the fact that doing house cleaning can burn quite a few calories. According to the National Academy of Sports Medicine, “A 150 pound person can burn around 170 calories per hour doing light cleaning.” However, I want you to think more about alignment and form than just about burning calories. Cleaning usually involves a lot of bending and reaching so it is important that you be very conscious of your posture when you do them. Keep your back straight and bend your legs when bending over. Don’t bend and twist! Instead make sure your hips and torso are facing the same direction when you bend. Same thing when you reach up. Face the area squarely and work in small patches and then move and reset. Feel your body lengthen and draw in your core for support. Take your time to do chores with good postural awareness and it will feel better and really count.

Life is full of wonderful opportunities to move and be active. Be mentally prepared, carry your gym shoes in your bag, and seize the moment!!



Start the conversation

This site uses Akismet to reduce spam. Learn how your comment data is processed.