Ten Easy Ways To Incorporate Exercise Into Your Daily Routine
“I don’t have the time.” The most popular excuse for not exercising, we’ve all used it at one time or another. Our busy lives revolve around work, home and school and leave us little time to focus on our fitness and health.
While 30 continuous minutes of exercise daily would be ideal, for most of us that is just not practical. But what if you could get the same fitness benefits from as few as 10 minutes of activity three times daily, or even shorter periods throughout your entire day? Even the busiest person whatever your job or daily activities can find 10 minutes 3 times a day or 5 minutes 6 times a day to incorporate some healthy exercise into their daily routine!
These frequent, shorter periods of exercise combined with a few simple lifestyle changes will have a positive effect on your emotional and physical wellbeing. Here are ten ways that you can increase your activity level and incorporate exercise into your everyday routine:
- Take the stairs. Avoid escalators and elevators and use the stairs. If your stairway is short, climb the stairs, go back down and climb them again. Repeat until you reach your 5-minute time limit.
- Limit interoffice memos, emails and phone calls. If you need to speak to a co-worker, get up and out of your chair and walk to that person’s office or desk. If you have the time available, take the longest and most challenging route and add some stairs.
- Don’t eat lunch at your desk. Use your lunch break to walk, run, explore, get outside into the fresh air.
- Park further away than usual. Park at the top of the parking garage and take the stairs, or at the distant end of the carpark and walk to the office, mall or grocery store.
- Make every trip to the toilet, photocopier or to get a drink a possibility to add some fitness to your day by taking the longest route to the bathrooms.
- Even sitting at your desk you can do some form of exercise, clench and unclench your buttocks – good for the glutes and the pelvic area. Lift and lower your shoulders – good for releasing tension.
- Take breaks. Get away from your desk at least once an hour – stretch, walk around a little.
- Stand often. Spend less time sitting and more time standing. Stand when you are on the phone, stand when in a meeting or discussing projects with co-workers.
- At home have you got a treadmill or exercise bike? If you like to watch TV place it directly in front of your television. Arrange it so that you must use it in order to watch your favourite programs.
- Attack your chores. Clean the house or car, do some gardening – dusting, hoovering, sweeping, mopping, washing, digging you are using different muscles in your body and also getting an aerobic workout at the same time.
Over time these short periods of exercise will make a difference and you won’t even realize that you are exercising. There really is no excuse for not moving more, so get busy!