Let’s be brutally honest – we’ve all been here: those days where getting out of bed is a task in itself or those busy days where you have hardly any time to breathe. Where do you fit in time for a workout?
However, busy or lazy days are not an excuse to put your fitness out of the question. Experts suggest that adults need at least 20 minutes of moderate to intense aerobic activity every day. The reason for this is that regular exercise can help boost mood, reduce stress, relieve health problems like high blood pressure and heart disease, and even help you get a good night’s sleep.
We do understand that it’s hard to sometimes find motivation, so how about trying some sneaky ways to add more exercise to your day?
Stretch Right After Waking Up
Stretching can do wonders to increase your range of motion, helping the blood flow throughout the body and also preventing injury. Make it a habit to stretch in bed before getting up and throughout the day whenever time permits. For example, you can even do it at your desk at your office.
Work Up a Morning Sweat
Set your alarm five minutes early so you can squeeze in some small exercises. We get it, it’s difficult, but think of it like your morning shower. Kickstart your day by doing some squats, lunges, pushups, or jumping jacks to get your muscles moving and your heart pumping.
Do Your Own Chores Around the House
Doing your household chores is an excellent way of burning calories. Move vigorously around the house as you sweep, dust, scrub, and vacuum. Use a push mower to mow your lawn, wash your car by hand instead of taking it to the car wash, and do your gardening. Doing your own chores instead of paying someone else to do them for you will save money and help you get fitter, so you’ll be killing two birds with one stone!
Rethink Your Transportation & Opt for The Scenic Route
Think of it this way – taking a bike or walking, instead of driving, will cut down on the time you would otherwise spend sitting irritably through traffic, looking for parking slots, or getting gas. Plus, you get a breath of fresh air and you will certainly feel very fit and rejuvenated.
Park Further Than You Have To
Park at the back of the parking lot at your office, park, grocery store, or literally anywhere. This will compel you to walk and you can get closer to your exercise quota for the week. Remember, these small steps can make a huge difference.
Opt For Public Transportation
Let the facts speak: when you take public transportation, you add about 15 minutes of physical activity every day which includes walking to and from buses or trains. This simple habit alone fulfills 105 minutes of the recommended 150 minutes of moderate exercise that is recommended for a week. Besides, you also save money that you would otherwise have to spend on gas.
Take The Stairs
Did you know that walking up and down stairs burns far more calories than walking on a flat surface? To put it into perspective, a 150-pound person will burn 10 calories when walking up the stairs when compared to the 1.5 calories he/she will burn when taking the elevator. Plus, you also save time by not waiting for the elevator and you also get some cardio in – that’s a win-win in my books!
Heard Of Deskercise’?
Sitting at a desk doesn’t mean that you have to be sedentary. Here’s a good example – tighten your stomach muscles for about 10 seconds, and then repeat this four times. Your co-workers won’t even know that you’re working out! In addition to burning calories, this will also lower your blood pressure. You can also do this when you’re standing in line to grab your lunch or on your morning commute.
Take Walking Meetings
Whenever you need to catch up with a coworker or organize a meeting with the team, break out of the conference room and try doing a walking meeting instead of the typical sit-down. In addition to working up a sweat and improving brain function, walking meetings will be a welcome break from the stuffy office ambiance and give you a much-needed breath of fresh air.
Get A Stroller
Having a little kid in the house can sometimes make you and the little one feel trapped. The solution? Take them out with you. Strap your little munchkin on the stroller, grab some quick emergency supplies, and get outside. A stroller can make your jog a little adventure and it’s also a cool time to bond with your little one.
Walk Your Dog
Owning a dog can make you more physically active, and we’re sure dog owners will attest to this fact. You may be guilty of leaving your gym membership stuck inside your wallet for eternity, but this is nothing when you compare the look your dog will give when it wants a walk. So, grab a leash and walk your dog and you can save your gym membership money for little doggie treats!
Don’t Watch TV On the Couch
TV time shouldn’t be a sedentary time where you curl up on the couch with a bowl of ice cream. You can set up an elliptical machine or a treadmill so you can watch TV while squeezing in some workouts. If you’d rather opt for something simpler, you can clear some space to do some floor exercises or even lift weights while watching TV. Also, put the remote across the room so you have to get up to change the channel.
Get Fit with Your Friends
When a friend suggests a get-together, it’s easy to default to the usual movie date, dinner, or drinks. But whoever said that standing around and holding drinks is the only way to socialize? Propose something active, like a game of tennis or basketball instead of those typical sedentary get-togethers.
Run Around with the Kids
No one can make you work up a sweat quite like children can. So even after a long and busy day, always make time for your kids because playing with them will bring immense joy to both you and your child. Plus, the endorphins that come from physical activity will also put you in a good mood and all that play will create precious memories that you will cherish.
A Final Word
Incorporating exercise into your daily routine does so much more than just help you lose weight and build muscle; it can make you a happier, healthier, and more fulfilled version of yourself. When you start incorporating small exercises into your daily routine, you will eventually get to the point where you’re exercising without really knowing it.
