Primal Joe Commuter

Staying fit with a busy lifestyle



If you are working all day and don’t have time to go to the gym, you can now implement different strategies to benefit your health without stepping foot into a gym.

I recently had to temporary relocate and had a much longer commute to and from work. Wow! Now I can relate to people that say they don’t have time for the gym. Because of this experience, I was forced to be more aware and proactive by creating ways to get my body moving more during the day.

Even if I did make it to the gym 2 or 3 times per week, I was moving much less because of the time I was spending in the car.  There are 168 hours in a week. Going to the gym 3 times is not enough.

  1. Do you have a long commute to work? I’m talking 30 or more minutes each way in most cases, especially if you live in a metropolitan city with traffic.
  2. Do you sit at work most of the day with few breaks besides lunch?
  3. Do you have a family of hungry kids and a spouse to come home to after work?
  4. Are you tired from work and even more tired from driving home in rush hour traffic?
  5. Do you suffer from low back pain and tight hip flexors and hamstrings?
  6. Do you feel overstressed with no ways to release because you’re sitting in a car being aggravated by crazy drivers?

If you answered yes to even just one, then listen up for these great strategies to help you with implementing daily movement into your life.

We all know that being too sedentary can lead to being overweight and unhealthy. A sedentary life can also lead to poor posture, cervical and lower lumbar pain, and digestive issues.

I always thought that I needed to hit the gym or designate a certain time of day to do my workouts that sometimes seemed so inconvenient. I have now come to believe that a big part of being healthy is moving my body more throughout the day. This realization has made me change a lot of old habits and implement a lot of new ones.

Implementing movement in small increments throughout the day will add up over the course of a day/week and pay dividends. Some examples are:

  1. Parking the car a longer distance away from your destination
  2. Taking the stairs
  3. Taking more frequent breaks at work and implementing a 2 or 3-minute walk
  4. Bathroom breaks can be taken on a different floor where you might need to take the stairs
  5. Invest in a stand up desk

Benefits of increased daily movement include greater ability to manage stress, improved cognitive function, improved digestion, improved posture and mobility, increased insulin sensitivity, and weight loss. All at the same time, movement gives us a sense of accomplishment and releases hormones that make us feel good.

There are a number of step trackers on the market that can measure daily movement (Fitbit, Jawbone, Tom-tom) and give us a reading of the amount of steps we accumulate daily.

I suggest setting attainable goals and then adding to them as you get the hang of it. Notice how this daily movement can improve your health and add to your quality of life.


-Primal Joe

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