Exercise is one of the most important aspects of a healthy lifestyle, yet often the least prioritized part of our day. With a busy schedule, fitting in exercise can be a major challenge. Here are five simple ways to help you fit exercise into your busy lifestyle.
1. Wake Up Early
One of the best ways to fit exercise into your daily schedule is to set your alarm clock a bit earlier than usual and exercise in the morning. By incorporating exercise into your morning routine, you can get your workout in before your day begins.
2. Take Scenic Routes
If you are pressed for time, consider taking the scenic route. Taking the stairs rather than the elevator, parking farther away from your destination or using your lunch break for a walk or jog will help you get in some physical activity.
3. Set Mini-Goals
Set mini-goals for yourself each day. With small, achievable goals, you can break your exercise up throughout the day so that it fits in with your daily activities.
4. Utilize Technology
There are many mobile apps and websites that make it easier to integrate physical activity into your daily routine. For example, there are apps that provide audio instructions to guide your workouts, websites that offer free exercise videos and even wearable fitness trackers that measure your activity levels.
5. Make It Fun
Making exercise fun is key to making it a part of your daily routine. For example, you could try a different type of exercise each day such as strength training, swimming, running and yoga. Or, you could invite a friend or family member to join you on your exercise journey.
Following these five simple steps can help you fit exercise into your busy schedule and help you lead a healthier lifestyle. It’s important to remember to prioritize your health and make physical activity a priority in your daily routine. With a bit of effort and planning, you’ll find yourself feeling happier and healthier in no time.
What are some easy exercises I can do with a busy schedule?
1. The One-Minute Workout: Do five exercises—push-ups, squats, mountain climbers, reverse lunges, and burpees—for 20 seconds each as many times as you can in one minute.
2. Walk or Jog: Take a brisk 10-15 minute walk outside, or do a quick jog at your local park.
3. Desk Squats: Stand up and squat right at your desk, hold for 10-15 seconds, and sit back down. Do this a few times throughout the day.
4. Stair Climbs: If you have access to a staircase, take a one-minute break and climb up and down it a few times. Increase the difficulty by skipping steps or adding in a few jumps.
5. Chair Dips: Using a sturdy chair or couch as support, place your palms behind you and, keeping your legs bent or straight, dip up and down. Do this for 1-2 minutes to get your triceps and shoulders burning.
6. Lunge Walks: Stand with your feet together and take a large step forward, lower your hips until both knees are bent to 90-degree angles. Return to the standing position and repeat with the opposite leg. Do this for 1-2 minutes.
What types of exercises can I do when I don’t have much time?
1) High-Intensity Interval Training (HIIT) – This type of exercise combines short bursts of intense activity with brief rest periods. It can help you get a good cardio workout in a short amount of time.
2) Bodyweight Workouts – Using just your bodyweight and gravity, you can do a wide variety of exercises almost anywhere. Squats, push-ups, lunges, planks, and burpees are all popular bodyweight exercises that can help keep you fit.
3) Jumping Rope – You don’t need any equipment to do this exercise, and it’s an excellent way to get your heart pumping and burn some calories.
4) Resistance Band Training – Resistance bands are portable and affordable, making them a great option for those who don’t have access to a gym but still want to get a good workout.
5) Stepping – Stepping is a great exercise for those who want to get their heart rate up without leaving their home. You can use a mini-step machine, do traditional step-ups, or just climb stairs a few times to give your body a good workout.
What are some quick exercises I can do when I’m short on time?
1. High knees: Stand with your feet hip-width apart and raise your right knee as high as you can, quickly switching legs as you alternate.
2. Lunges: Step forward with one foot, bending the knee and dropping your hips until the back leg is almost parallel to the ground.
3. Squat jumps: Begin in a low squat position, then jump as high as you can, landing back into the squat position.
4. Burpees: Start in a standing position, then drop into a squat, kick your feet back into a push-up position, then jump back up into the squatting position, and jump into the air.
5. Plank hold: Place your forearms on the ground, resting on your elbows and toes. Engage your core and hold this position for 30 seconds.
What exercises can I do without equipment?
1. Jumping Jacks
6. Mountain Climbers
8. Jump Rope
9. Tricep Dips