(No, lifting your fork up and down 10 times doesn’t count.)
The concept of exercise always sounds pretty good, but actually doing it is another story entirely. Exercising for the sake of exercising is a bit of a paradox for a lazy person, isn’t it? Lazy people by definition don’t want to do something that requires lots of effort unless it’s absolutely unavoidable—like running because you’re being chased by a bear. But running just to run? It’s really too cold out today—or too hot. It’s too windy, too rainy, too… something. And a gym membership is too expensive, or the gym is too far away, or…
That “too” will sweep away all your hopes of actually getting fit.
You can get a little exercise even from the sofa, if that’s your thing
Particularly when you've just gotten started on an exercise plan, your routine is usually fairly erratic. It takes some time and some good strategies to keep those "toos” from derailing you. Never fear—TREBLAB is on your team! We've compiled a lazy person’s guide to getting fit that will help you defeat that nasty little voice that says, “Let’s just have some chips in front of the TV.”
1. Stand Up At Least Once Every Hour
We all know how sitting all day is bad for you, and you surely won’t burn many calories by hunching over a keyboard, essentially motionless hour after hour. So enough is enough! Get up from your desk at least once per hour and move around a little. Set an alarm if you have to in order to make it happen. Grab a cup of coffee, go to the bathroom, go visit a colleague, take a walk around the ol’ cube farm. There’s plenty of research on the benefits of moving around a bit—so if you hear any complaints, you can tell your boss you’re helping keep the health insurance premiums down.
2. 10 is Enough
Try to do just 10 push-ups and 10 sit-ups every day. Even if you miss a day here and there, you’ll still end up building your strength and endurance. After a while, you’ll notice that 10 has actually become too easy—which will feel good, trust us. And that will signal that it’s time for you to increase the number of reps at whatever pace feels right.
3. Take a 20-Minute Walk
You have legs for a reason, and it isn’t just to give you a place for your pants. We are really built for walking. A daily 20-minute walk will bring big improvements in both your health and your mood. It's easy to fit it into your schedule, and it really feels more like leisure than exercise.
4. Nighty Night
Getting healthy isn’t only about exercise. Without enough sleep, your body and brain will slowly break down. Allow yourself enough hours in bed and at least an hour of electronics-free quiet time beforehand to let your mind wind down. You’ll find it easier to fall asleep and wake up feeling more rested.
5. Workout Where You Are
You can get a little exercise even from the sofa, if that’s your thing. There are many simple exercises and home routines that will work anywhere. Try some situps, tricep dips, and lunges without leaving your own living room. Excuses begone!
6. Try Tabata
If you have 5 spare minutes, you have time to work out. Download the Tabata app for a blazingly fast guided training session. Its 20-seconds-on, 10-seconds-off approach gives you a high-intensity workout that will have you seeing fitness and weight-loss benefits in no time.
7. A Workout Doesn’t Have to Be Long
Don’t fall into the trap of thinking you have to spend 2 hours at the gym for it to count. The most important thing when just starting out is to actually get moving in the first place. Regardless of what exactly you do, what matters most is that you’re doing SOMETHING.
8. Grab a Partner
Who says exercise can’t be fun? Sexual activity can be every bit as effective at burning calories as moderate-intensity exercise. In fact, a typical sexual encounter burns almost half the calories you would burn in a 30-minute jog—but without all that annoying jogging!
9. Run for a Song
Instead of getting carried away and shooting for a 30-minute run, try to get through just the length of one song. Choose a really motivating track with some great sweatproof earbuds, and you’ll be done before you know it.
10. TV Training
Lazy people like TV, so let’s leverage this to get you moving. Plan mini-workouts that will last as long as the ads. After you’ve squeezed in a set of lunges, burpees, jogging, skipping, and squats—you can sink into the couch for a bit of R&R. What’s not to love?