Commuters spend 30 minutes to 2 hours per day on their way to work.After sitting for hours in an office chair, many people drive or sit on a bus.It may be difficult to fit in 30 minutes of exercise a day.If you have the ability, changing your commute to walk or ride your bike every day is the best thing to do.If you have to sit in a car or a bus, you can do a 10-minute routine to strengthen your muscles.The exercises should be done when you are stopped in traffic or at a red light.To make the most of a commuter's workout, you may want to adopt both approaches.Find out how to exercise when you commute.
Step 1: Buy a bike and ride it to work.
If your commute is less than 30 minutes and you have a place to store the bike at work, this is the best.If this is a good change for you, you should judge it based on how safe the route would be.If you don't need an expensive bike, you should invest in a helmet and reflective tape.Follow the directions carefully if you buy a cyclist's hand-signal guide.Bring a change of shoes for work if you want to buy a backpack or messenger bag that is easy to carry.
Step 2: You can walk to work for 2 to 3 days a week.
Walk to work in shoes with good arch supports if your route is less than 3 miles.This will give you time to breathe and exercise after a busy day at work.You can use the parks along the way if you have sidewalks.Walk on highways, lawns or unsafe roads.
Step 3: You should park farther away from the building.
If you park a half mile away from your office, you will get an extra mile of walking into your schedule each day.
Step 4: Stand for half or all of your commute.
Stand on the bus, even if there are no seats, if you sit all day in a chair.Hold on to the handrail and use your stomach muscles to turn or brake.
Step 5: If possible, take the stairs.
Don't ride the elevator for more than one floor.If you have knee pain, you should always take the stairs up.
Step 6: Wait for your ride or bus and implement exercises.
If you want to do calf raises, lift yourself onto your toes and hold the position for 10 seconds.You can balance on one foot for 30 seconds and then raise yourself up on the other for the last 10 seconds.A march is an alternate exercise.Instead of walking in place, use your abdominal muscles to raise each thigh until it is parallel with the ground.If you feel fatigued, do this for 1 minute sets.
Step 7: For 2 minutes, begin with deep breathing.
If you want your chest and diaphragm to be large, inhale as big as you can.Slowly inhaling all the air in your lungs.You can repeat for 2 minutes or the duration of a song on the radio.The goal is to reduce stress.You should exaggerate the breath and stop before you get too relaxed.Deep breathing can lead to deep relaxation.
Step 8: For a minute, exercise your eyes.
If you are on a bus, allow your eyes to dart back and forth between your mirrors.It will help you to be alert and avoid eye strain.
Step 9: The "commuter crunch" is done.
Tuck in your lower abdominal muscles.Then, move your ribcage slightly toward your hips.Hold for 10 seconds and rest for 3 seconds.When your muscles start to get tired, repeat 8 to 12 times.It is possible for car commuters to do this when they are stopped in traffic or at a long light, while train, bus or airplane commuters can do it whenever they want.
Step 10: Take care of your oblique stomach muscles.
Lift your right hip as high as it will go by flexing your lower and upper abdominal muscles.Hold for 3 seconds and then lower and repeat on the left side.If you feel fatigued, repeat 10 times on each side.
Step 11: You can reach the roof of the car with your hands.
Take a moment to strengthen your back muscles.Stop at a long light and hold for 10 seconds.You can repeat 3 to 10 times.Do not do this exercise while driving.
Step 12: Isometric exercises.
You should be able to flex every single muscle in your body.Begin by wiggling your toes and then flexing each muscle 1 at a time for 3 seconds, until you reach your arms, neck and top of your head.
Step 13: The steering wheel is at a red light.
Try to push your hands toward each other as if you are crushing the wheel.If you can't pull your hands away from each other, rest and then grip the wheel.If you are stopped, repeat 10 times.When your muscles are tired, you can repeat the exercise at each stoplight.
Step 14: Push up the steering wheel.
At 10 and 2 o'clock, place your hands on the steering wheel.The entire length of your arms should be flexed.Push yourself away from the wheel for 3 seconds.Rest after 1 repetition and then repeat 10 times until the light changes.