How to Sneak in Exercise as You Work by @GroupXMich

How to Sneak in Exercise as You Work

by Michelle Fav | Featured Contributor

When you’re an entrepreneur, side hustler or small business owner, every second is planned in order to optimize your schedule. We just don’t have time to waste. While I’ve seen many entrepreneurs pencil in self care and leisure time between business meetings, the last thing most of us want to do after a long day is work out.

Yet, exercising helps improve work performance through better time management and improved mental sharpness, according to a study by Jim McKenna from the University of Bristol. It also puts us in a good mood which is mission critical for sustaining a jam-packed schedule long-term.

On those days when you don’t have time to go to the gym or do your usual at-home workout, here are a few sneaky ways to exercise while you’re catching up on emails, skimming the news, looking for inspiration or brainstorming business plans.

Take a Walk


Try to pencil in a walk each day, whether that’s during a meeting with a coworker, taking a phone call while you’re out and about or just getting some fresh air when you’re lacking inspiration.

The best way to make sure you walk each day is to add it to your schedule. And, you’ll be surprised how many things you can do “on the run”. While there may be a transition period to get used to walking during some of your meetings or downtime, it quickly starts to feel second nature. I’ve solved some of my hardest problems on my walks.

Wall Sit

IMG_1782The wall sit is a challenging exercise that will work your legs and your core. What’s great about the wall sit is that you can easily read the screen on your phone, tablet or computer while you do it.

After briefly warming up your muscles by walking, jogging or doing a few jumping jacks in place, you can then move on to the wall sit. You’ll want to lean against the wall with your hips and knees in 90 degree angles. Press your back against the wall to hold the position.

Hold for an interval that’s challenging for you. The interval can be 30, 60 or 90 seconds. I recommend holding the same time interval three times.

You can set the timer on your iPhone and it will continue to count down for you as you go to other apps, like email or Safari.


IMG_1784The plank is another great exercise that will work all of your core, while still making it easy to read the screen on your device.

Come onto your hands and either your knees or your toes, just like you were to do a push-up. From, there you’ll want to bend down onto your elbows, so your hands are free to click away on your device. Your body should be in a straight line from your shoulders to your knees or toes, depending on which plank you choose.

If you can, lay your device on the floor between your forearms, so you can keep your neck in line with the rest of your spine. From there, hold the plank for an interval of time that’s challenging for you — possibly 30, 60 or 90 seconds. Do this three times through.

These exercises are a great way to sneak in a workout on days you can’t get away from the office. Walks, wall sits and planks don’t take a lot of mental attention, so you’ll be free to catch up on emails or brainstorm a pressing business problem.


Michelle Fav GroupXFitnessTips.comMichelle Fav, PR expert, group fitness instructor and blogger behind

I have a wide range of interests, but what’s been keeping me up at night lately? My search to find the perfect song to pair with a group exercise routine. I feel on fire when the beat drops in my fitness class and the entire room is moving deafeningly in sync with the music.

My blog brings together fitness instructors from all walks of life to inspire, encourage and learn from each other. When I’m not at the gym, you can find me crafting corporate stories at my day job in public relations (PR).

Coupling my passion for fitness with my professional obsession with communications, I have an array of expertise to share with you, such as branding strategies, blogging 101 tips and healthy living advice for busy entrepreneurs.

Follow me on Twitter (@GroupXMich) and Facebook (GroupXMich).



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