This is one of the simplest and most effective “hacks” I know for creating more opportunities to move throughout your day. And if you have an office-centric, more sedentary type job, this can be a lifesaver.
It’s benign looking, but it packs a punch over the course of the day (especially if like me, you drink 2-3 litres of water during the day).
The premise is to think of 2 exercises that you can repeat 5 to 10 times each, within no more than 1 minute in total.
So all 20 reps will take you no more than a minute.
Then each time you go to the loo, you commit to just doing those 2 exercises.
I call this movement technique the Post Pee Pair. But in reality you can expand it to post poos too — lol…
And if you’re feeling particularly fit and enjoy the challenge this can turn into, you can make the PPP to a PPT (post pee three ;o)
The exercises you choose should be challenging enough to get you a bit out of breath, but not so challenging that you start avoiding the toilet.
Here are some ideas, depending on the toilet facilities you have at your disposal (I work from home, so for me there are no limits).
- Air squats
- Kettlebell swings
- Lunges – any variation
- Jumping jacks
- High knees on the spot
- Jump lunges
- Jump squats
- Hollow rocks
My favorite part about this daily movement routine is that I can use it to get better at an exercise I find challenging, or one that I want to master.
For example, I’d always found triceps pushups very gnarly in my gym classes. So I added them to my PPT. Within 2 weeks of doing that, triceps pushups were no longer an issue AT ALL!
Then I did the same with Hollow Rocks :o)
And let me know what you find interesting about how this technique makes a change in how often you move throughout your work day.