17 Apr 5 easy ways to exercise more every day
You probably don’t get as much time for exercise as you would like, between work, family, friends and every-day chores. But there are ways to exercise using some clever tricks to get the body moving, without carving out hours from your already busy schedule.
The first thing to remember is that exercise can be built up out of many small activities. You don’t need to smash out a 5k at lunch-time or get to the gym after a long day.
Here are five tips for getting the heart rate up and without having to shift your whole day around.
Park your car to add a walk to your daily routine
You probably have to drive a lot – most of us do – and finding a decent parking spot can be a frustration for us all. So, save yourself some heartache and give yourself a little workout by parking further away from the shop or office.
The first benefit is that you’re not part of the competition for the closest parking spots, so your stress levels are lower. The second benefit is that you get a longer walk in, which probably only takes an extra few minutes, and the extra steps double up when you go back again.
Turn the stairs into your everyday exercise machine
It’s part of many people’s routine to take the lift when they get to work, but taking the stairs is a potential exercise opportunity for you.
If you work on the third or fourth floor of a building, taking the stairs can be a great way to increase the number of steps you take and get your heart rate going. Not only does it get you extra exercise, the increased blood flow will give your body a nice little super charge of energy as you start work.
If you work on the upper floors of a very tall building then try getting off the lift earlier and walking the last few flights of steps.
Get up and move during breaks
If you have a sedentary job which keeps you sitting down for most of the day, then you have a real challenge to get up and active. When you take a break, whether it’s five minutes or an hour, use at least part of it to get up and move around.
You could go outside and walk around the building, go up and down a couple of flights of stairs, or just walk around in the office hallways. You can even find a quiet corner and do some basic stretches to get the energy flowing through your body.
Set yourself some sensible exercise goals
If you don’t have a lot of energy or time you can start off small, aiming to do one exercise a day for week. If that works, try adding a second exercise; you may even notice unexpected opportunities to exercise during that first week.
For example, set a goal to do two sets of 10 squats every day, or two sets of 10 pushups. You can do these exercises in just five minutes, giving yourself a physical boost and giving yourself confidence to do a little more the next week.
Before you know it, you can have a full daily workout routine incorporated into your daily life.
Use an exercise ball while watching TV
Watching TV is one of life’s great pleasures, and it doesn’t have to be a completely sedentary activity. You can make your television time a more active leisure activity just by sitting on an exercise ball.
Exercise balls are large and soft, so they’re comfortable to sit on but force you to engage your core muscles to keep your balance. It also helps to improve your posture, as it’s much easier to balance on the ball when sitting upright than if you slouch over.
While you watch, you can even do exercises on the ball, including crunches and sit-ups, leg lifts, push-ups and more. And you can do it all while watching TV.
These are just a few of the many ways you can increase how much you exercise on a daily basis. Give any one of them a try, and you will soon be getting more exercise and living a healthier lifestyle.