We may have our workout routines set, or we may not. This is a good place to get those extra steps in or even just to start to move. The concept of spontaneous exercise is like practicing hunger tolerance (a tip for another day): it is the conscious decision to perform a harder activity than an easier one.
Easier to take the elevator? Take the stairs! Easy to drive just a mile down the road, when you're not punching the clock? Walk (or bike). Easy just to walk back to your car? Jog! Easy just to wait in line tapping your shoes at the checkout counter? Do some calf raises, push-up on your shopping cart! Easy to stare at your computer screen for hours in the cubicle? Use your break to run around a bit, or buy one of those chair cycles or standing computer desks. Skip the embarrassment, you are helping yourself get to your goal!
If you have a Fitbit or another fitness tracker or pedometer, give yourself a step goal for the day. Chances are your scheduled workout won't get you to a number like 10,000 or 12,500. You're going to have to practice spontaneous exercise to get there.
Like the idea of eating smaller meals throughout the day, practicing spontaneous exercise throughout the day can help to steady and even improve our metabolism. So choose the harder road, not the easy one. Besides, being spontaneous is fun!
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