EXERCISE HACKS FOR BUSY PRINCIPALS

Did an "emergency" interrupt your gym plans again?  Not enough time between the end of the school day and the PTA meeting to fit in a run?  Do you have to get your son to practice, your daughter to the sitter, the dog to the groomer, and your mother-in-law to the doctor's office before you head back to work for the Board meeting?

Such is the life of a school principal.

Principals' lives are busy and stressful.  Finding time to exercise is often a challenge.  Competing priorities such as work commitments, family, extended family (parent or grandchild care), personal education/schooling, tiredness, guilt over taking the time to work out, long commutes and extended work hours make it difficult to squeeze in exercise.  The best laid exercise plans often fall short.  You don't come close to your step goal and your Apple watch screams at you numerous times during the day to stand up and move around. You find yourself at the end of the day with your head on your pillow exhausted and without doing any real, meaningful physical activity throughout the day.

If this sounds like your life, here are 5 easy to do exercises or stretches that you can use to help fit exercise into your busy day.  I call these my 3 Minute Movement Breaks.  Each can be done in three minutes or less right in your office and in your work clothes (one caution- if you are wearing heels, you may wish to slip them off for some of the exercises).  Do one or more of these while on the phone, waiting for a meeting, or completing an evaluation rather than sitting in your office chair.  Simply standing and getting out of your chair is a step in the right direction.

1. Reach for the stars -Stand up and interlace your fingers.  Now reach for the sky, as high as you can keeping your fingers laced and palms toward the ceiling.  Hold for 10 seconds.  Repeat several times.
2. Shrugs - Raise both shoulders up towards your ears and hold for several seconds.  Release and repeat a few times.
3. Standing push-ups- Stand with your hands against your desk or against a firm, non movable wall.  Place your feet shoulder width apart.  Do 10 push-ups.  Pause and repeat three times.
4. Walking in place- stand up and walk in place for 3 minutes.  If possible, lift each knee high with each step.
5. Glute (butt)Squeezes- This are butt stretches that you can do seated or standing, any where and at any time.  Squeeze your glutes as hard as you can and hold for 10-30 seconds.  Release and repeat.  Do this for 3 minutes.  This stretch helps combat "Butt Spread";  the dreaded "disease" that occurs as a result of sitting too much.

Incorporating one or more of these into your busy day helps get you moving and provides sorely needed stretch breaks.  These easy-to-do exercises will help minimize stress and can help lift that mid-afternoon slump that so many of us experience.

BONUS: Here are a few examples of how you can increase your daily activity by making simple changes in habits or routines.

1. Park as far away from your school as reasonably possible. The added steps help!
2. Use the stairs. Forego the elevator whenever possible and add steps to your day. Your heart and thighs will thank you!
3. Do a full walk through of your building every morning upon arrival, at lunch, at mid-day, upon dismissal, and just before you leave. You can consider these your “safety” checks (or as I call them, my “all is well” checks) or “visibility” checks. Not only do you get in steps, but you are increasing your visibility and have the pulse on what’s going on in your building throughout the day.  After your arrival and just-before-leaving walk throughs, you have a sense that everything is OK and the day can proceed or you can go home with a sense of peace.
4. Set an alarm, stand up and move every hour for 5 solid minutes. Do simple stretches such as toe touches, arm swings, torso twists, and side bends for 5 minutes.  This will help stimulate blood flow and move oxygen to your brain and extremities.  You can even do these in a suit and heels!