Even the most dedicated gym junkies can have days where they are just flat out and can’t make it to the gym. That’s OK! No one is ever going to get their routine perfect 100% of the time. Period. However, even on those days where you’re stuck in the car or in back-to-back meetings, there is a lot to be said for getting a little movement in. So what can you do on those days where your calendar simply doesn’t allow for your 3 mile run?

1. Stretch it out

If you’re spending a lot of time behind the wheel or at your desk, some stretching will go a long way to help you feel better, keep your muscles limber, and get you a little more energized. Try opening up your chest to counter hunching by clasping your hands behind your back and pressing them away from you. Stretch out those hamstrings by extending your legs and reaching for your toes (you’ll get a little lower back release as well!). Or try a seated twist to give your spine some lovin’. Here are a few more examples of exercises you can do at your desk. 

2. Find the opportunities for movement that you can

Every little bit helps, so find those opportunities to get your blood flowing when you can, even if it’s just little things. Try taking the stairs instead of the elevator. Try parking a little further than usual to get a little bit of a walk in. Or set a reminder to get up and take a quick spin around your office every hour or so. This will give you a few extra moments to recharge and re-energize.

3. Work your legs

If you have a little bit of time for a workout but aren’t sure what to do, working your legs will help you get maximum burn for what little time you have. Your legs contain one of the biggest muscle groups in your body and bigger muscles mean more calories burned because it takes more to move them. Working some squats, lunges, and resistance band exercises will get those legs moving and those calories burning.

Getting even a little bit of movement in will help you de-stress, feel better, and have better energy. It will also help counteract some of what sitting all day can do to our bodies. So move when you can and don’t stress about your missed workout.

Don’t Do These Things

Don’t – Try to compensate by eating too little

Skipping a meal or two to compensate for a missed workout is not going to achieve any good. If anything, it will leave you cranky, tired, and less able to recover from your regular workouts. Yes, you do not need to consume as many calories on days when you’re not working out. So be mindful and pay attention to your hunger cues instead of trying to overcompensate. Eat healthful foods when you’re hungry and stop eating when you’re satisfied. I can promise you that the impact of one skipped workout is not as drastic as you may worry it is.

Don’t – Try to make up for it with an excessive workout the next day

This just isn’t how our bodies work. You can’t make up for a missed workout by pushing yourself too hard the next day. All that’s likely to get you is injured or too sore to workout the next time. Just pick back up where you left off.

Don’t – Beat yourself up about it

Like I said before, no one will ever get their routine perfect 100% of the time. We are human and life happens. Be gentle with yourself and don’t let this missed workout derail your efforts. Just assure yourself that you’re getting a break today and you will get back into your routine tomorrow. The wonderful thing is, you can always start back on your routine. 

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