10 Easy Ways To Fit More Exercise into Your Day
In our fast-paced world, we understand that everything and everyone wants a piece of you, and that exercise often gets put on the back burner in favor of other ways to spend your precious free time.
However, it’s a mistake to think that you have to put in hours at the gym to see any results from exercise. Quality counts for way more than quantity when it comes to fitting in time for fitness.
So, here we have ten easy ways to fit more exercise into your day to reap the many benefits of getting active– even if it’s just for a few minutes a day!
Why You Should Fit More Exercise into Your Day
Anyone who enjoys an active life and exercises daily will tell you that exercise really is the gift that keeps on giving.
You might groan and say you hate the gym, but there are many other ways you can fit exercise into your day and experience how getting active can boost much more than just your chances of long-lasting weight loss.
While losing weight may be your main objective, even small amounts of daily exercise can help to improve many areas of your life.
And although you may say that you don’t have time to exercise, taking the opportunity to fit more activity into your routine will boost your motivation and energy levels, so that you’ll be far more focused and productive for the rest of your day.
Exercise also helps to boost confidence, self-esteem, and body image, which are just a few of the many benefits of exercising.
Not convinced yet? Here we show you ten ways to fit more exercise into your day and how even a few minutes a day can improve your mental and physical health!
10 Easy Ways To Fit More Exercise Into Your Day
Remember, we’re not saying you have to do all of these, but just try one or two each day and see how much better you feel after a week!
1. Post-Sleep Stretch
Who doesn’t love a good stretch? It’s almost instinct to stretch when you first wake up, so this is the perfect time to warm your body up for the day ahead!
You can lie on an exercise mat if you prefer, get down on the carpet, or stay in bed and stretch there.
You can just do what feels good or follow this quick routine: sit up and elongate your arms above your head, bring your arms down and clasp your hands behind your back, reach out to your toes with your legs stretched out, and then lie down and stretch your back with this move.
Hold the positions for as long as you have to spare in the morning before reaching for a healthy breakfast.
2. Energy Booster
Get your metabolism pumping for the day before you’ve barely started in under two minutes.
With these quick energy-boosting exercises – try 20 jumping jacks, run on the spot for 20 seconds, do 20 seconds of invisible jump rope, then finish with 20 seconds of high-knee jogging.
3. Perfect Mini Workout
If you have time in the morning, try this mini-exercise routine before you head to work.
It really is worth trying to fit in some kind of exercise in the a.m., as morning exercisers have been shown to experience more benefits than those who work out during other times of the day, such as a bigger energy boost and a greater release of ‘happy hormones.’
Morning exercise also keeps your metabolism revved up so that you’ll burn more fat all day long.
Do all of the following for one minute each: squats, inchworms, front lunges, reverse lunges, push-ups, and side planks (both sides).
Take a quick break, then repeat, and you’ve got yourself the perfect full-body workout in under 15 minutes!
4. Kegel Exercises
Kegel exercises involve you contracting your pelvic floor muscles and can be done anytime, anywhere, so these are perfect for doing while you’re sitting at your desk.
And, as Sex & The City’s Samantha Jones shows us here, no one would even know you’re doing them – unless you tell them, of course!
Kegel exercises benefit both men and women, helping to strengthen pelvic floor muscles, plus they also stabilize and protect the lower spine whilst helping to contribute to a flatter stomach.
5. Lunchtime Stroll
As well as reducing stress, a 10-minute walk at lunchtime is the perfect energizing pick-me-up.
It’s been found that this is enough to boost your energy levels for 2 hours, so you’ll be less likely to suffer from the typical 3 pm energy slump and subsequent afternoon snack attack, meaning more weight loss!
Getting outside around midday is also a great way to get your daily dose of vitamin D, which is crucial for the body to be able to convert protein to lean muscle and burn fat.
6. Desk Yoga
Sat at a computer all day? Then try this office-friendly seated yoga workout, which takes just three minutes to stretch you out after you’ve been hunched over your desk all day.
7. HIIT To Get Fit
Scientific research shows that HIIT exercise provides all the benefits of prolonged endurance but in a much shorter space of time.
However, you have to focus on resistance-based moves and really put the effort in if you’re hoping for hours-at-the-gym results from an 8-minute workout.
8. Perfect The Plank
If you’ve ever tried to plank then, you’ll know that it’s a lot harder than it looks, but it is one of the most beneficial exercises you can do.
The best way to start is by doing a basic plank for 10 seconds and then trying to add 10 seconds to your time each day.
We’re sure that everyone has at least a few spare seconds at some point in their day, so there are no excuses for not starting to perfect your plank right now!
Daily planking helps to tone your body, improve posture, prevent back pain, boost metabolism, make you more flexible, improve balance, and release mental tension – not a bad payoff for 10 seconds a day!
9. Walk The Dog
It’s been found that dog owners are 34% more likely to get the recommended 2.5 hours of exercise per week than people without dogs and that this walking is at a faster pace and therefore more beneficial to you.
So, if you usually make the kids take the dog out, then start sharing the duties, and you’ll see a big boost in your fitness levels.
A great time to take your dog out is after dinner, but even if you don’t have a dog, then a post-dinner stroll is still a great habit to get into.
A ten-minute walk half an hour after eating aids digestion and boosts metabolism for up to three hours afterward, meaning the calories you consumed at dinner are easier for your body to burn.
10. Wind-Down Workout
Even if you haven’t had time to fit in any exercise all day, then take five minutes before bed to stretch out your muscles and elongate your limbs.
You might think that exercise would energize you too much before bed, but some gentle yoga poses and prolonged stretches will help your muscles to relax and get your body ready for sleep.
Some perfect pre-bed poses include the child’s pose, the butterfly pose, lying with your legs up against the wall, the swan pose, and the lying spinal twist, or follow a short video like this one.
With these ten easy ways to fit more fitness into your day, saying you have no time to exercise just isn’t a good enough excuse anymore!
Do you struggle to fit exercise into your day? Let us know by commenting below!