I always thought of myself as being fairly fit. Then, one day while trying to keep up with my energetic little one, I found myself huffing and puffing my way to the couch. I had run out of energy.  I had no stamina. What had happened?

I was careful to eat well. I had become more aware of my food choices when pregnant and had stuck (mostly) to it after he was born as wanted to give him the best for his growing body.

I exercised as much as I could with a full-time career and family. And, despite the fact that my employer’s office building includes a gym and encourages and supports health and fitness for its employees, I wasn’t always able to take advantage of the opportunities.

When not at work, I wanted to spend time with my family, not at the gym. And that’s when I realized what had happened.

My lifestyle had changed. I was spending more of my time sitting – at my desk at work, commuting or on the couch after putting my son to bed.

The one consistent element in all these activities was the sitting part. And my fitness level had dropped as a result. I needed to make a change.

One Step at a Time

Watching my son learn to walk had taught me an important lesson. It takes time. A child doesn’t start out running.

I also learned little changes can have big results. Shifting the way he held his arms, re-positioning his legs, finding his balance was a process of tiny movements that led to his one day walking all on his own.

Sometimes, as adults, we forget this and vow to make massive changes. To realize how unsuccessful this plan can be just take a look at the stories about how many New Year’s resolutions fall by the wayside a few months later.

Small changes make more sense and here are some of the ways I found to get myself back into shape.

At Work:

  • Get up from your chair and walk around. It not only gets you moving, it also helps you think. You aren’t staring at your computer and your emails feeling overwhelmed. You can pull back for a few minutes and get a different perspective. If you have a pedometer or other fitness tracker this will help you get the recommended 10,000 steps a day in.
  • Take a walk on your lunch hour. Too often I would end up eating my lunch at my desk while I continued working. Not a good idea. Our minds and our bodies need a break. Even if you can only walk to the corner or around the block, it’s enough to get you started. As you progress, you’ll find you can walk further and faster in the same amount of time. In my employer’s LA office, there’s a lunchtime Walking Club and we go to different points of interest to make it feel more social and less “exercise-like,” as well as helping to keep folks motivated. If there’s a group available via your employer, join it. If not, start one!
  • Park further away/take public transportation. I do both. When I drive in, I park at a lot that is 5 blocks away from the office. (Added benefit - it saves me money as is a less expensive lot.)  When I take the Metro, I go up 4 flights of stairs and walk 8 blocks (round trip).  My employer also subsidizes the cost of a monthly Metro pass! The extra distance helps get oxygen circulating in my blood and clears my mind.

Some companies are helping employees get up off their chairs by providing standing desks / workstations to employees who request them.  This may be a great first step toward getting you out of your chair and moving. Ask if your company offers this option. 

The focus on health by my employer made it easy to start taking steps toward improving my fitness habits at work. But I knew I had to find ways to improve my fitness at home, too.

 At Home:

  • Take a walk. The same advice that applies at work, applies at home. Even if you only walk to the corner or around the block, simply start somewhere. Take the dog out (Don’t have one? Get one!  Shelters are full with animals waiting for a home.)  If you have children, bring them with you.  You will spend quality time while both of you are getting a chance to get up and be outdoors. If the weather is bad, walk around your home. If you have stairs, walk up and down them. You don’t need to do a lot; 30-minutes a day of exercise can do wonders for your waistline, energy level and mood.
  • In-home workouts. This became my main source of exercise.  I got fit in my living room by online streaming my workouts.  They can be done anywhere you have access to WiFi.  Lately, I’ve taken my tablet and streamed the workouts while in my backyard.  Most only require a few feet of room and some minimal to no equipment.  Bonus – you can also ‘take’ them with you when traveling. I loved this fitness option so much that I created a live group program to help others do what I did.  Learn more here.
  • Go ahead and dance. Whether you live alone or have a family, you can always find time to dance. You don’t have to be a contender for “Dancing With the Stars.” Put on some music and start moving. If you have young children, get them to dance with you. Likely they will easily join in. Teenagers will probably find you embarrassing, but they will no matter what you do, so dance anyway. Get your spouse or partner to join you. Or simply dance while picking up around the house. My son is a big fan of this one.

The above are only a few ideas I used to get myself back in shape and maintain my fitness to keep up with my son (now 4 years old).  These days when he wants to play, I'm ready and willing.

An additional positive side effect from all this activity is I found myself being more productive at work. I had more energy to put toward my projects. By getting up and moving around I was able to focus my thoughts or get a new perspective on a challenge. And my colleagues and I interacted more, leading to better teamwork and a wealth of new ideas.

Getting fit doesn’t have to mean hours at a gym or with a personal trainer.

Getting fit means making small changes at work and at home. When you do, you’ll end up having more energy, being able to think more clearly and feeling better about yourself and life.

Isn’t it time you got up and started moving?