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Fitness exercises for busy people

Health Area(s): Anxiety, Brain Power, Compassion Fatigue, Depression, Emotional, Fitness, General Health, Healthy Ageing, Intellectual, Physical
Health Area(s): Anxiety, Brain Power, Compassion Fatigue, Depression, Emotional, Fitness, General Health, Healthy Ageing, Intellectual, Physical

field_5f0c304c72876 - is the title of the exercise

Exercise Summary

The following was published on TheBuddingOptimist website.
14 EASY (AND SNEAKY) WAYS TO EXERCISE FOR BUSY PEOPLE
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How to fit exercise into a busy schedule without a ton of effort

In a perfect world, we’d all have an hour to spare every day to go to the gym.

But the reality is you can’t even get enough hours to sleep, let alone hit the gym.

I know your struggle.

A few years ago I encountered the same problem. I had just graduated from university and landed my first real job. The position was an exciting role—one that really tested my chops and made me grow leaps and bounds—but it was definitely more than I could chew at the time. Not to mention the commute to and from work took 3 hours out of my day. It was exhausting.

I was also living by myself for the first time in my life. By the time I got home, cooked dinner and washed up, it would be almost time for bed. I was so tired anyway that even if I could find half an hour to hit the gym, every cell in my body resisted.

Main Activity

Study, educate and create an action plan of activity

1. Do the Horse Stance While You Brush Your Teeth
2. 10-Minute Power Workout During Lunch
3. Tighten Your Abs While You Sit in Traffic
4. Do Calf Raises While You Wait in Line
5. Inner Thigh Workout While You Type Away
6. Crunch Your Abs at Your Desk
7. Take the Stairs and Do This With Your Step
8. Standing Leg Lifts While You Talk on the Phone
9. Do These Exercises Every Time You Go to the Bathroom
10. Lunge Walk From Room to Room
11. Turn House Chores Into Exercises
12. Park Farther Away or Get Off the Bus a Stop Early
13. Give Your Arms a Workout at the Grocery Store
14. Total Body Stretch While You Shower
15. Final Thoughts on Easy Ways to Sneak in More Exercises Into a Busy Day

We suggest a frequency of: each day
and it could last 1
hours

Video

Title

Summary

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Free 5 Day Workout Challenge for Busy People – HIIT Cardio + Butt + Thighs
5 Day Workout Challenge info: everything you need to know about today’s workout @ https://gofb.info/4O4XP5​At-home Workout Programs @ https://gofb.info/Programs​ Exclusive workout videos, Workout Challenges, and site features @ https://gofb.info/FBPlus​2 Week Workout Challenges @ https://gofb.info/PlusChallenges​ Advanced search tool for over 600+ free workout videos @ https://gofb.info/WorkoutVideos​ The most supportive fitness Community on the web @ https://gofb.info/FBCommunity​ Meal Plans written by Registered Dietitians @ https://gofb.info/FBMealPlans​ Healthy Living articles and recipes @ https://gofb.info/HealthyLiving​Fitness Blender Gift Cards @ https://gofb.info/GiftCards​ We use PowerBlock adjustable dumbbells @ https://gofb.info/PowerBlock​Fitness Blender’s Workout Programs and subscription platform, FB Plus, make it possible to keep our individual workout videos and website free. We were founded with, and remain committed to, the goal of making health and fitness attainable, affordable, and approachable. We hope you enjoy our content and consider subscribing to our YouTube channel and registering on our website, which is free and open to all @ https://www.fitnessblender.com/​Keep up with us on Facebook @ https://gofb.info/Facebook​ Instagram @ https://gofb.info/Instagram​ Twitter @ https://gofb.info/Twitter​ Pinterest @ https://gofb.info/Pinterest​Note: All information provided by Fitness Blender is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries, or damages resulting from any and all claims.
Click to play video
30 minute fat burning home workout for beginners. Achievable, low impact results.
This workout is part of Real Start and Real Start Plus – a workout plan made for real people with real people.All workouts in this plan are low impact, realistic and effective.
Click to play video

Now you have to decide if you want this exercise to be part of your action plan.

If you don’t, then either hit the back arrow or click the button to go back to look at another exercise.

If you do, then carry on down the page and follow the instructions. 

Go back and choose exercise again

If you want to include this exercise in your action plan, select Yes from on the right then click  the green button saying ‘Include this exercise’.

Sadly you’ll go back to the top of this page – please scroll down and fill in the bits that appear before here.

Select the action plan you are working on

See the action plans you have created, and click the button to copy the action plan title in the one you want to associate this exercise with. A box will appear with the name of the action plan shown – click the grey button to the left of it. It will wobble and this will copy the title of the action plan into the clipboard. Then hit the X in the top corner to close that box.

Then click below where it says ‘Paste here’ and right click to paste the action plan title into the box and press the green button.

Test34 action plan called Before yoga

Created on: August 30, 2023
at 5:45 pm
Domain: Intellectual
Health area: IQ
Issue:

I need to prove how smart I am

Ideal Outcome: Proven smart

LindaB action plan called test action plan

Created on: March 9, 2023
at 4:45 pm
Domain: Intellectual
Health area: IQ
Issue:

This is a test issue

Ideal Outcome: Get smarter

Linda Contributor action plan called Testing an action plan

Created on: March 9, 2023
at 2:31 pm

Test10 action plan called Testing new action plan

Created on: March 8, 2023
at 12:44 pm

LindaB action plan called Let’s do this!

Created on: September 30, 2022
at 11:56 am
Domain: Social
Health area: Communication Skills
Issue:

I feel I am too reserved and quiet and want to become more outgoing and deal with people better

Ideal Outcome: More able to interact with people

Now you’ve copied the action plan title, paste it on the right and press the green button.  After a short pause you will be taken to a page where you will set up your own version of this exercise.

Please bear with us while we set up your own version of this exercise. It will take a short while.

Now you’ve planned your exercise, you will be sent to the page for monitoring  how you’re getting on with it.

Press the green button every time you want to add details of when you do the exercise. When you’ve decided how you feel about the exercise, you can fill in the last bits saying how you found it, then press the ‘Update Your Exercise’ button.

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All areas of health are interlinked

You need to scroll down to see all the info in this popup – sorry for going on so much!

Find your initial focus

You might think that physical, financial and mental health are quite separate, and for some people they are. However, often a problem in one area has a knock-on effect on others. Losing your job can lead to anxiety and depression, which can turn you to drink and impact your health.

You might have a severe issue in one area but that can lead to problems in other areas, and the people treating you for the first problem won’t be equipped to deal with these linked issues.

For example, doctors and nurses can treat you for a physical problem but can’t advise you about your job or finances.  Nor for the anxiety that comes with it, apart from prescribing some drugs, which might or might not be the best solution.

We encourage you to take a holistic view – we look at all areas and offer support across the whole spectrum.

health areas interlinked

Even this view of health is simplistic, as you’ll discover later if you go down that route.  You might want to consider overall health, or wellness or wellbeing, which include additional types of health, such as occupational health (how you are in your job).   Then there’s happiness and quality of life – how do these fit?

If you’re interested in that, click the link here to see more information.

To close this box and go back click the X at the top or just click outside the box

Health Areas in Domains

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Domains

We break down the overall concept of health or wellness into ‘bite-sized chunks’ that we can actually do something about.  The first level we call health domains. 

We like the Life of Wellness site and we have chosen the following domains.

1. Emotional Wellness: Awareness and acceptance of feelings
2. Spiritual Wellness: A search for meaning and purpose
3. Intellectual Wellness: Recognition of your creativity, knowledge and skills
4. Physical Wellness: Need for physical activity and balanced nutrition
5. Environmental Wellness: Positive awareness and impact on your environment
6. Financial Wellness: Debt reduction, cash flow balance or financial future planning
7. Occupational Wellness: Personal achievement and enrichment from your career
8. Social Wellness: Contribution to your community

Health Areas

Within each domain, we have included a number of health areas. These are specific issues that you can tackle.  Within each health area, e.g. Depression, we have built additional information and exercises which you can do to help in the area. You can create your own Action Plan to address this area, and see

Emotional: Anxiety, Compassion Fatigue, Depression, Gambling, Laughter, Narcissistic, Personality Disorder, Sleep, Stress

Environmental: Environmental Issues, Greenness

Financial: Debt, Family Finance, Financial Planning, Financial Wellness

Intellectual: IQ, Personality, Procrastination

Occupational: Jobs for Different Personality Types, Retirement Income, Work Life Balance

Physical: Alcohol, Disabilities, Dizziness, Drugs, Fitness, Food Preferences, General Health, Healthy Ageing, Illness, Nutrition, Sleep Apnea, Smoking

Social: Communication Skills, Communication Styles, Domestic Abuse, Emotional Abuse, Love Partnerships, Mental Abuse, Parenting Styles, Sexual Addiction

Spiritual: Are You Sensitive, Mystical Guidance, Spirituality

Each health area has supporting information and its own questionnaire.

To close this box and go back click the X at the top or just click outside the box

Understand Health

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Physical, financial and mental health

One definition of health is:

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. 

The NHS define health as: ‘We use a broad definition of health that encompasses both physical and mental health, as well as wellbeing. This means we are not only interested in whether or not people are ill or have a health condition, but also in how healthy and well they are.’

We believe we also have to consider financial health, as this can easily impact physical and mental health. Click the button to see an example of how these are connected.

 It gets more complicated…

running physical health
See linkages between physical, financial and mental health

What is Health? How about Wellness, Wellbeing or Happiness?

The Active Wellbeing Society (TAWS) define Health as a state of the overall mental and physical state of a person; the absence of disease. They define Wellbeing or wellness as a way of life that aims to enhance well-being and refers to a more holistic whole-of-life experience which also includes emotional and spiritual aspects of life.  We expand on this definition of health to include financial health and mental health, to make it synonymous with wellbeing or wellness.  

To close this box and go back click the X at the top or just click outside the box

Health domains

You need to scroll down to see all the info in this popup – sorry for going on so much!

We break down the overall concept of health or wellness into ‘bite-sized chunks’ that we can actually do something about.  The first level we call health domains.

We like the Life of Wellness site and we have chosen the following domains.

1. Emotional Wellness: Awareness and acceptance of feelings
2. Spiritual Wellness: A search for meaning and purpose
3. Intellectual Wellness: Recognition of your creativity, knowledge and skills
4. Physical Wellness: Need for physical activity and balanced nutrition
5. Environmental Wellness: Positive awareness and impact on your environment
6. Financial Wellness: Debt reduction, cash flow balance or financial future planning
7. Occupational Wellness: Personal achievement and enrichment from your career
8. Social Wellness: Contribution to your community

wellness wheel

Health Areas

Within each domain, we have included a number of health areas. These are specific issues that you can tackle.  Within each health area, e.g. Depression, once you have subscribed we have built additional information and exercises which you can do to help in the area.

To close this box and go back click the X at the top or just click outside the box

See which domains you should address

You need to scroll down to see all the info in this popup – sorry for going on so much!

Having established that we use 8 domains, you need to understand which you should concentrate on.

The 8 are:

  • Emotional
  • Environmental
  • Financial
  • Intellectual
  • Occupational
  • Physical
  • Social
  • Spiritual

 

You can take a questionnaire, which scores you in each domain.  You can decide which domains you are strong in, and which you need to improve.

Another analysis shows which domains you should look at, but also which domains you want to look at.

To close this box and go back click the X at the top or just click outside the box

Locus of Control

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  • We want to help people in all aspects of their health  – physical, financial and mental. We also provide detailed explanations of how overall health (or well-being) is measured.
  • We believe these things are often linked, so we try and address health holistically. We are building templates, questionnaires and exercises to help you identify what’s important to you.
  • We think people should try and take responsibility for  of their own health as much as they can.  See below for what that means.

People look at things differently.  Some people believe things happen to them, while others believe they can influence what happens to them. Technically this is called the ‘locus of control’.  People can have an Internal or external Locus of Control

So how do you see things?

Psychology Today have a 15 minute test which gives you a summary of your position you can buy the detailed results if you want to.

My Personality Test have a 10 minute test which gives you a summary.

People tend to take more responsibility (locus gets more internal) as they get older.  However, external isn’t always bad – for example if you are physically unable to do some things you can accept it and focus on the things you can do.  This American video explains the concept and gives examples of how this can affect relationships.

locus of control

Internal

  • More likely to take responsibility for actions
  • Tend to be less influenced by others

External

  • Blame outside forces for what happens
  • Don’t believe they can change their situation themselves

To close this box and go back click the X at the top or just click outside the box

Add your attitude to change - see how you view changes in your life

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Do you need to change?

No matter how healthy you are at the moment, the chances are that there are some areas you could improve. It may be that you have a real problem in one or more areas, and you would like to make some improvements.

At YouDrive we accept that there are many different degrees of ‘not wellness’ in a large number of different health areas, ranging from physical illness such as covid-19 through mental illness such as anxiety through to financial problems like debt.  We try and help where the problem ranges from ‘slight’ to quite bad’ – after this expert help and intervention may be needed.

However, especially in these times, we have to try and make these changes ourselves, possibly with some help from others, whether remotely or face to face.

The thing is, to make an improvement we have to change some things.

This involves changing our behaviour in some respects, and that’s not always easy.

Henry Ford, the creator of the assembly line, is quoted as saying “if you always do what you’ve always done, you’ll always get what you’ve always got”.  

henry ford

Another way of looking at this: “The definition of insanity is doing the same thing over and over again and expecting a different result.” – attributed to Albert Einstein.

Consequently we need to make some changes.  The problem is that we have already developed a lot of habits, some of which we need to break and replace by better ones.  Some of our bad habits have become entrenched, and the bad results they create in turn engender further bad habits to develop – in effect the bad habits can feed on themselves.

We need to understand how we can make changes and stick to them, and that’s what this part of your health profile is about.

It will involve some learning, through reading, some videos and some additional information and also seeing how you react to change currently.

It will also ask you to consider whether you feel you are in charge of your future, or whether you feel it’s all fate.

To close this box and go back click the X at the top or just click outside the box

Assess your overall health using a health questionnaire

You need to scroll down to see all the info in this popup – sorry for going on so much!

At YouDrive we try and help people improve their health. We use ‘health’ but we understand there are other terms such as wellbeing or even happiness that reflect how we are doing in our lives – if you’re interested in the different definitions and ideas see our page on the subject.

We want to help whether you have a particular problem – physical, financial or mental – or if you just want to improve some specific part of your life or just make some improvements overall.

You’d be surprised, but there has been a serious amount of scientific work done in this area over the last twenty years.

So first we allow you to assess your current health (or wellbeing, or happiness).  We do this by questionnaire.  Which one is determined by the type of person you are:

  1. You understand yourself well and want a quick overview of your health and wellness, and will drill down in any areas needing work
  2. You want to do a more detailed assessment and then focus on areas you’re already aware of
  3. You want to look at the whole situation in more detail across all the health domains.

By the way, we take your privacy seriously – we collect information that you choose to provide but we de-identify it as much as possible and will never share it with anyone without your explicit consent.

You can then drill down into some specific areas and there are more questionnaires to see your situation in these particular areas.  We provide you with specific information and refer you to other potential aspects of help. Our next step is to build a personalised action plan – for now we will make a suggestion for you to develop your own plan and then after a time you can see whether this has had a positive impact by retaking the test.

In future we will be engaging with medical and behavioural specialists to devise action plans for individual people with specific situations.

We have an overall questionnaire which you can complete which will assess your current state.

To close this box and go back click the X at the top or just click outside the box

Values, Attitudes and Beliefs

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We all have our beliefs, attitudes and values – these have developed throughout our life based on who we are and what we have done. Let’s look at what these are.

The University of Reading explain: “People’s values, beliefs and attitudes are formed and bonded over time through the influences of family, friends, society and life experiences. So, by the time you’re an adult, you can hold very definite views on just about everything with a sense of “no one is going to change my mind”.

The combination of your personal values, beliefs and attitudes are your moral principles that guide you in life and affect your behaviour. However, your views can wildly differ to others and in an institution such as a school, these beliefs may be counter to the values of the school, child development or indeed the law.” 

Let’s look more closely at the differences between beliefs, attitudes and values.

Beliefs

These come from real experiences – we think our beliefs are based on reality, but in fact our beliefs colour our experiences; also, an original experience e.g. when we were a child is not the same as what’s happening now. Beliefs can be moral, religious or cultural and reflect who we are. They can be rational (‘it gets colder in winter’) or irrational (‘I am never going to make something of myself’).

Attitudes

This is an immediate belief or disposition about something specific. It is a recurring group of beliefs and behaviours aimed at specific groups, people, ideas or objects. They will normally be positive or negative and we will always behave that way to the target group. Examples of attitudes include confidence (I can or can’t do something), grateful (I an entitled to / grateful for XXX) and cheerful (I am generally happy / miserable).

Values

These are things (principles or qualities) that we hold in high regard or consider to be worthwhile or right / wrong. They are formed by a belief related to the worth of something – an idea or behaviour. Some values are common (e.g. family comes first, the value of friendship) or cultural (which the whole community have – see video at Study.com here)

The theory

Links to Wikipedia

Expectancy Value Theory suggests you balance your beliefs about something with the value you attach to it. The Theory of Reasoned Action suggests that beliefs and evaluation about behavioural outcomes determine attitudes, and intentions lead directly to behaviour.

Beliefs

Expressions of confidence – can change over time

Attitudes

Learned predispositions to something – are subject to change

Values

Ideals that guide our behaviour – Generally long lasting and often need life changing experience to change

Iceberg demonstrating implicit and explicit bias – from Owlcation

To close this box and go back click the X at the top or just click outside the box

A Butterfly Life: 4 Keys to More Happiness, Better Health and Letting Your True Self Shine

Times of change can be a challenge, no doubt! Whether it’s a relationship breakup, job loss, or being diagnosed with a serious health issue. Or you may WANT things to be different, but it feels a little scary or overwhelming. The butterfly reminds us change can be beautiful, even necessary, in order to realize our full potential and live our best life.

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