Reading is my favorite hobby — and if it were an Olympic sport, I’m pretty sure I’d be a gold medalist. Sadly, reading is a sedentary sport. While books nourish the mind, our bodies often pay the price for all that sitting and page-turning. Movement, at its core, is about loving yourself and supporting the life you love. They say exercise is the elixir of life, and if you add a few years onto yours, you know what that means? More books you get to read!
So, without further ado, here are some workout ideas for readers who’d rather be reading. Some exercises are self-explanatory, and others I’ve explained the movements.
A couple of friendly disclaimers: I’m not a fitness professional, just a lifelong reader and enthusiastic fan of movement that fits into a bookish life. These are simple ideas that have worked for me. As with any new exercise routine, listen to your body and consult your physician if you have any medical concerns or conditions.
Walk and Listen
I’m a huge fan of audiobooks, and one of my favorite things to do is put on my headphones and hit the pavement while being immersed in a fictional world. I prefer to walk outside, but if the weather isn’t nice, I hop on the treadmill at my gym. Don’t belong to a gym? Been there. I used to do laps around my house (and yes, my dogs did think I was crazy).
If you’re going out on a busy street, just use one headphone so your other ear is free to listen for traffic. Walking is one of the best exercises for your body. It’s easy on the joints, great for cardiovascular health, and depending on the terrain, you can even get a bit of a burn. My trainer calls walking “steady-state cardio”.
Walk for a chapter, two or more. I tend to try to get in 30-60 minutes a day, and I love that I can get through a book and my workout at the same time. Multi-tasking for the win!
Walk, Ride, Climb and Read
If you’ve got an eBook reading device, here’s some good news: you can read while you move. Try reading while walking on the treadmill, riding a stationary bike, using the elliptical, or climbing on the Stairmaster. Why not zone out with a book while burning calories?
If you’re prone to dizziness (like I am), the stationary bike is usually the safest and most comfortable option. Set the book at eye level to avoid neck strain, start at a gentle pace and let yourself get lost in the story.
Reader Calisthenics
You can do all of this while listening to an audiobook or between chapters. The prize for finishing each round is another chapter. Turn your hour-long reading session into a muscle toner. Do one round or repeat the full circuit two or three times, depending on how you feel.
- Ten squats
- Ten sit-ups
- Ten pushups
- Ten glute bridges
- Lie on your back with your knees bent and feet flat on the floor
- Press through your heels and squeeze your glutes as you lift your hips
- Pause briefly at the top, then slowly lower
Reader Stretch
When reading a book, we are often sitting and looking down, which isn’t great for your neck or the rest of your body. Before you start your marathon reading session, get in a good stretch.
- Gentle neck stretch from side to side
- Cat-Cow
- Start on your hands and knees, breaths will be slow
- Inhale, drop your belly and lift your chest (cow)
- Exhale, round your spine and tuck your chin (Cat)
- Shoulder openers
- Roll shoulders back and down
- Clasp hands behind your back
- Gently lift arms to open chest
- Hip Flexor stretch
- Step one foot forward into a lunge
- Drop the back knee to the floor
- Gently press hips forward while keeping chest upright
- Bird Dog
- Start on your hands and knees
- Extend one arm and the opposite leg
- Keep hips and shoulders level
- Hold briefly, then switch sides
- Cat-Cow
Reader Tone-Up
Muscle burns more calories than fat, so why not build up some muscle, which is good for your joints and bones and body overall — and when you’re reading, you’ll burn more calories! (In theory!) Set your book in front of you for motivation to finish this muscle-burning workout. What you’ll need: a mat and a set of dumbbells. Do each of these exercises for 12 reps, 3 rounds. Rest for 30-60 seconds between rounds. Also, if you want to make it more fun — listen to a book. Otherwise, keep yourself motivated with a reading session at the end.
- Bicep Curls
- Shoulder Press
- Hold dumbbells at shoulder height
- Press weights overhead until arms are extended
- Lower back to shoulder level with control
- Triceps Kickbacks
- Hinge sightly forward at the hips while standing
- Hold dumbbells with elbows bent at your hips
- Extend arms straight back, squeezing triceps
- Return slowly to starting position
- Curtsy Lunges
- Stand tall and step one foot diagonally behind the other
- Bend both knees into the curtsy motion
- Push through your front heel to stand
- Glute Bridges
- Bicycle Crunch
- Lie on your back with knees lifted at a 90 degree angle
- Alternate bringing your elbows to opposite knee, and extending the opposite leg out.
- Plank (Because of my weak wrists, I do these on my forearms.)
If you’re wondering how often you should be exercising, the short answer is more often than never, less often than burnout. Moving your body most days, even if it’s just a 20-30 minute walk, adds up. I personally aim for some sort of movement most days of the week. I started out my routine slowly and have built up over the last few years, with my routine, which is a mix of walking or other cardio 4-5 days a week and toning 3-4 days a week. I always give myself at least one rest day, but even on those days, my dog likes a nice meander on the trails. If you’re new to exercise, I would aim for a short daily walk. Once that feels routine, add in 2-3 days of toning. Your body, and your TBR pile, will thank you.
Movement doesn’t have to take you away from what you love. Sometimes, it can enhance it. So grab your book, press play on that audiobook and keep the pages turning.
Happy reading and moving!