It’s common knowledge that exercise is essential as a part of our day. But a lot of us struggle to find the time to do it. However, we’re just not being smart with our time, as exercise doesn’t have to take time out of our busy schedules. To help here, here are a few simple ways to add more physical work to your daily routine.
Use a Standing Desk
One of the best modern innovations in the workplace is, no doubt, the standing desk, which makes a significant difference in your activity level. Standing burns more calories than sitting and can improve posture and reduce back pain. It’s generally healthier in every way, so alternate between sitting and standing at your desk throughout the day to keep your body engaged.
Take Walking Meetings
If you spend a lot of time sitting down in meetings, consider transforming them into walking meetings. This approach combines business with physical activity, stimulating both the mind and body. It’s healthier for both you and your business partner, and walking helps to boost creativity and mood, too.
Exercise During TV Time
When you get home from work, you probably just want to relax on the couch and watch some TV, so consider combining this with fitness. While watching your favorite shows, try doing exercises like squats, lunges, or jumping jacks; this way, you can enjoy entertainment while staying active and improving your physical health.
Take the Stairs
One of the simplest ways to add exercise to your day is to take the stairs instead of the elevator. This simple swap can help increase your heart rate, build leg muscles, and improve your overall fitness, and it really adds up if you live or work in a multi-story building. The Guardian even recommends running up the stairs, which is far quicker than using an elevator.
Walk or Cycle to Work
You could also consider walking or cycling to work instead of driving or taking public transportation, helping you hit your weekly recommended exercise with ease. This change not only boosts your fitness but also helps the environment. If your workplace is too far, try parking further away or getting off public transport a few stops earlier.
Desk Exercises
If you have a sedentary job, try out some desk exercises to help break up your periods of sitting. Simple stretches, leg lifts, or seated marches can help keep your muscles active. These small movements can reduce stiffness and improve circulation throughout your workday without needing to leave your desk.
Park Further Away
Another simple way to add more exercise to your daily routine is to choose parking spots that are further from your destination. This small change can add more steps to your day, even if it’s just 500 or 1,000, increasing your overall physical activity without requiring a significant time investment.
Take Active Breaks
During breaks at work or study sessions, make sure you utilize your breaks to be active. Stand up, stretch, or walk around for a few minutes; don’t just sit at your desk and scroll social media. These breaks can help refresh your mind, reduce fatigue, and keep your muscles from becoming too stiff or tense.
Use a Pedometer
A lot of people don’t realize quite how inactive their lifestyle is, so consider wearing a pedometer or fitness tracker, which can motivate you to increase your daily steps. Setting step goals and tracking your progress can encourage you to find more opportunities to move throughout the day, helping you stay on track.
Try a New Hobby
It’s never a bad idea to try out a new physical hobby, such as dancing, hiking, or playing a sport. They cover all the bases, adding fun, socializing, and exercise to your daily routine. It makes exercise feel less like a chore and more like an enjoyable part of your day.
Stretch Regularly
Never underestimate the importance of stretching; it greatly improves your flexibility and reduces muscle tension, and it goes hand in hand with exercise. Conveniently, it can be done just about anywhere and requires no special equipment, so there’s really no excuse not to integrate it into your daily routine.
Use Household Chores as Exercise
You’d be surprised at how good of a workout household chores can be when you really put in effort. Basic tasks such as vacuuming, gardening, or washing the car can double up as exercise, so try to really put in your all, moving actively and energetically to help you burn calories while keeping your living space clean and organized.
Stand While Talking on the Phone
It’s always a smart idea to stand instead of sitting when you’re talking on the phone, preventing you from spending long periods of time idle. This simple habit can increase your daily steps and keep you more active; you will no doubt be shocked at how much you walk around when having a chat or business call.
Play with Your Kids or Pets
There are few better ways in life to relax than to play with your kids or pets, cheering you up by socializing. However, you can also incorporate more movement into your day by doing so; activities like playing catch, tag, or going for a walk are enjoyable and provide excellent exercise for both parties without it feeling like a workout.
Join a Fitness Class
If you find it hard to get motivated to do exercise alone, consider joining a fitness class that interests you, such as yoga, pilates, or spinning. Group classes can provide motivation, accountability, and a sense of community, making it easier to stick with a regular exercise routine.
Use Public Transportation
While it may sound counter-intuitive, using public transportation often involves walking to and from stations or stops, and this added walking can contribute to your daily exercise. It’s ideal if you live far away from your workplace because when you drive to work, you barely have any opportunity to get in your steps throughout the day.
Set Reminders to Move
If you find yourself forgetting to follow the advice in this list, consider setting regular reminders on your phone or computer to prompt you to move. These reminders can encourage you to stand up, stretch, or take a short walk every 30 minutes, helping to break up long periods of inactivity and keeping you more active throughout the day.
Take the Long Way
When you’re walking through buildings at work or going from one place to another, treat your body to the longer route. This might mean walking around the block or taking extra laps in a shopping mall, and while these small adjustments will only add a minute or two onto the walk, they can really add up to more significant physical activity over time.
Do Quick Workouts
Another excellent way to add more exercise to your daily routine is to incorporate short, high-intensity workouts into your routine. Even 5 to 10-minute sessions of exercises like burpees, push-ups, or jumping jacks can elevate your heart rate and contribute to your overall fitness. These quick workouts can be done anywhere, making them easy to fit into a busy schedule.
Use Fitness Apps
These days, we’re very lucky to have fitness apps on our devices that can provide guided workouts, track your progress, and offer motivation. Many apps cater to different fitness levels and preferences, making it easier to find routines that you enjoy. So, investigate these apps if you’ve never used them, and make it a habit to interact with them every day.