The working population is (on average) likely to spend 30 minutes to 2 hours commuting to and from work daily. Many people spend their commute sitting (in a car, bus, or train) after hours on end in an office chair.
According to The Center for Disease Control and Prevention, at least half of Americans fall short of meeting the recommended 150 minutes per week of moderate-intensity aerobic activity. But, research has found that people with active commutes are likelier to reach the CDCs recommendation guidelines.
Some people just don’t like going to the gym, while most find it hard to find the time to exercise. Travelling to work is something almost everyone has to do, and just changing the way you commute can make a huge difference to your health. According to a recent study of 4,000 adults in the U.K., commuters who switched from driving to walking, cycling, or public transit with one-way active commutes longer than 30 minutes, lost more than 15 pounds on average, over a span of 2 years. People with active commutes were also found to be more likely to keep weight loss off.
Continue reading for great ideas on to how to exercise while commuting:
Walk to Work
Walking is considered to be? moderate-intensity aerobic activity!? Walk to and/or from work at least 2 – 3 days a week. You may even find this to be a great stress reliever after work, giving you time to breathe and clear your mind after a hard day.
Bike to Work
This is best if your commute is 30 minutes or less and you have somewhere to store the bike at work.
Park Farther Away
Think about it: If you park a half a mile away from your office, you will get an extra mile of walking into your schedule each day.
Stand on Public Transport
If you sit all day in a chair, choose to stand on the bus or train, even if there are seats available. Balancing yourself through bumps and turns is a great core workout. Plus its good to stretch out those hip flexors after sitting all day.
Take the Stairs
Take the stairs when possible. Never ride the elevator for one floor.
Neck Tension Release
While stuck at a red light, tilt your right ear down towards your right shoulder. Relax your shoulders and breathe, stretching the left side of your neck. Hold for 10 seconds. At the next light, repeat on the left side.
Stretch that Spine
Stuck in traffic? Hold the steering wheel with your hands at 10 and 2 and round your back. By pulling on the steering wheel and rounding your back, youre stretching the area in between the shoulder blades and mid-back. Take a breath and then release.
Dont Waste the Wait
Waiting for the bus? Do calf raises – lift yourself onto your toes and hold the position for 10 seconds. Lower back down and repeat.
Stress Reliever Breathes
Inhale as much as you can so that your chest and diaphragm feel full. Hold for 3 seconds and then exhale slowly letting out all the air in your lungs. Repeat for 2 minutes or the duration of 1 song on the radio.
WARNING: Dont do this for more than a couple of minutes. Deep breathing for a long period of time can lead to deep relaxation and sleepiness, which you dont want to do while driving!
Tuck in your pelvis and engage your lower abdominal muscles; crunch forward by moving your ribcage down towards your hips. Hold for 10 seconds and rest for 3 seconds. Dont forget to breathe! Repeat 8 -12 times.
Oblique Commuter Crunch
Flex your lower and upper abdominal muscles and then raise your right hip as high as it will go while bringing the right side of your ribs down to meet your hip. Hold for 3 seconds, release, and repeat on the left side. Repeat 10 times on each side. Breathe!
Touch the Sky
Reach your hands upward toward the roof of the car or bus. Meanwhile, engage your abs and back muscles. Hold for 10 seconds while stopped at a red light.?Repeat 3 to 10 times.
Flex & Release
Do isometric exercises. Imagine you need to flex and then release every single muscle in your body. Begin by wiggling your toes and then flex them, hold for a couple of seconds, and release. Work your way up with each muscle until you reach your arms, neck, and top of your head.
If youre driving, these exercises should be done when you are stopped in traffic or at a red light, never while in motion.