5 Easy ways to fit exercise into your day

Unless you are a master of time management, that daily gym visit may be challenging if not impossible. That doesn’t mean ditch your fitness goals, it simply means fitting exercise into your busy agenda wherever it’s convenient. Sure, you may not be able to sweat for a solid 45 minutes, but you can still stay toned, torch calories, and reap the health benefits of physical activity by incorporating mini-workouts into your every day. Here are five easy ways to exercise without even really trying.
Unless you are a master of time management, that daily gym visit may be challenging if not impossible. That doesn’t mean ditch your fitness goals, it simply means fitting exercise into your busy agenda wherever it’s convenient. Sure, you may not be able to sweat for a solid 45 minutes, but you can still stay toned, torch calories, and reap the health benefits of physical activity by incorporating mini-workouts into your every day. Here are five easy ways to exercise without even really trying.

5 Easy ways to fit exercise into your day

 1. Take the stairs

I live in a two-level house and I walk, run, and double step the stairs as many times as possible during the day. Being a writer means I’m sitting much of my day and a quick jaunt up the stairs or a 5-minute break to run my stairs gives me a mini-vacation from work while giving my lower body and heart a mini-workout. Take advantage of your two-level and let your stairs double-duty as a fitness tool. When faced with elevators or escalators, take the stairs when you’re out in public. If you already fit in a run or have a set time for exercise, seek out the nearest bleachers or flight of stairs and incorporate them into your workout for a fun and results-oriented change.

2. Chase your kids

Your kids need your attention and a great way to bond is to exercise together. That doesn’t mean suiting them up to run a few miles (unless they want to), but rather turn your parent-kiddo time into a physical activity. Walk the dog as a family, ride your bikes to the park, play hide and seek or tag, and, for toddlers, physically imitate animals (hopping like a bunny, crawling like a bear, or flapping your wings like a bird will get your heart rate soaring). This will help you stay fit while teaching your kids that exercise is a fun activity.

3. Push and pull your own weight

No need to change into workout clothes and find your dumbbells for an upper body workout. Whether you’re at work, home, or on a trip, you can use your own body weight to strengthen and tone your chest, back, arms and shoulders.

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  • Back row: This exercise will target your back and biceps. Stand facing the side of a door. Grab each door knob with one hand and place one foot on each side of the door, straddling it with straight legs. Holding the knobs, lean away from the door straightening your arms, holding onto the knobs to keep from falling. Pull yourself towards the door by bending your elbows, and keeping your body in a straight line, and squeeze your shoulder blades together when your body meets the door. Then slowly straighten your arms. Repeat 15 times.

 

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  • Push up: You can work your chest, triceps, and shoulders by doing push ups on the floor, on the desk, or even on the wall. Place your hands wider than shoulder-width at shoulder level on the floor, side of a desk, or the wall and put your body in a straight-line from your head to your heels. Bend your elbows to bring your chest towards whatever surface your hands are until your elbows are at a 90-degree angle then straighten your arms, pushing your body back to start position. Repeat 15 times.

4. Carry instead of cart

When you have a modest amount of groceries to pick up at the store, put them in a basket you carry instead of the shopping cart which you push. When you get home, don’t bring them in all at once, especially if you have to take the stairs to get into your house; carry a bag at a time, doing bicep curls with the bag all the way to the kitchen. Take every opportunity to increase the things you carry and the steps you take. Try carrying your toddler on short jaunts instead of using the stroller and increase the number of times you lift your darling infant towards the celing to say “goochie-goochie-goo.” The calories burned will add up.

5. Squeeze yourself shapely

Isometrics are one of those stealth exercises you can literally do anywhere and anytime — just contract a muscle or muscle group without significantly moving at a joint, hold for 4 to 5 seconds, release, and repeat. When standing in line, do isometrics with your glutes (squeeze your glute muscles), abdominals (belly button back to spine), and upper back muscles (just straighten your posture with your shoulders back). It will make your wait times go by faster and much more fitness-efficiently.

More vegan lifestyle tips for a fitter, healthier you! 

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