little things to add to your daily routine


Find yourself time-poor when it comes to exercise? Well, luckily, there are many ways to get moving without doing much at all and breaking a sweat. Goodlife Health Clubs personal trainer, Jeff Osborne gives us the run down on incidental exercise.

Let’s face it, working out regularly is a commitment and sometimes you’re just not motivated enough to get it done. Maybe you find you’re struggling with a bad back and can’t possibly do anything – or maybe you find sitting all day long leaves you tired and feeling lethargic. But what if you could do something that does require a whole lot of sweat?

Incidental exercise means accumulating any small amount of movement throughout the day. This results in an increased level of activity. So, now you really don’t have much of an excuse to get up and move today! Try these simple steps to get started, and trust me, you’ll be feeling way more energised in no time.

Don’t know where to start? Try these simple tips first:

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Beginner tips for incidental exercise

  • Park at the back of the supermarket car park (it’s good for your steps and your car!)

  • Park a few hundred meters from work and make yourself walk.

  • NEVER use the escalator, but if you have to, walk it.

  • When you are walking stairs, only allow one foot to touch each stair.

Levelling up your incidental exercise

  • Every time you sit down, do it twice. People will think you’re strange, but you’ll get fitter!

  • Set a rolling alarm on your work computer to do 10 squats or push-ups every hour at your desk.

  • When the smokers in your office go out for a cigarette, join them, but go for a quick walk instead. You’ll be more productive when you get back!

  • Drink a heap of water. It’s good for you and you’ll need to make more trips to the bathroom every day, which means more walking.

  • Get a dog from a shelter – they need walking daily.

  • Ask that all meetings are done standing, or even better, walking. Steve Jobs did this, and his company turned out pretty great!

Using your technology habits to your advantage

We’re always on our phones and computers, so use them to your advantage:

  • On your iPhone, set Screen Time limits for your social media use. Then, if you want more time on your socials, earn them by doing push-ups or squats.

  • Go to Screen Time in your settings, hit ‘See All Activity’, select ‘Week’ and see how much time you spend on your phone. Add up all the minutes from social media, Netflix etc. and do the equivalent, or even half that in exercise! Mine is three hours 24 minutes this week already, and it’s only Tuesday!

  • Set stand reminders on your watch, phone or work computer for every hour on the hour.

  • If you have an Apple Watch, share your workout activity with a friend, then compete with them through the activity app.

  • In the new Apple Fitness+ there are “walk with a celebrity” workouts you can do. It’s great way to wind down at the end of the day rather than with a glass of wine.

Jeff Osborne is a former professional squash player, an Australian Masters Champion and the current PT Manager of Goodlife Bundall, Gold Coast. He has 22 years experience in the fitness industry and also teaches Cert III and IV in Fitness.



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