13 Easy Ways to Sneak Exercise Into Your Day

By Maire,

  Category: Research
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Regular exercise has so many benefits. It can help ward off health problems like heart disease and high blood pressure, boost your mood and relieve stress, increase your energy, and even help you sleep better. What’s not to love?

Experts recommend adults get a minimum of 150 minutes a week (a little more than 20 minutes each day) of moderate-intensity aerobic activity and do strength-training that works the major muscle groups at least two days a week. But there are other ways to boost physical activity outside of your regular workouts and reap additional health benefits. Here are thirteen ways to sneak more exercise into your day.

1. Rise and shine—and stretch. 

Before you start your regular morning routine, do some gentle stretches (or follow a yoga DVD). Then add a few crunches and push-ups to the mix.

2. Take the scenic route. 

You’ll sneak in more exercise if you ride your bike instead of driving; take the stairs instead of the elevator; park farther away in the parking lot or if you get off the bus or subway at an earlier stop and walk the extra distance. It all adds up!

3. Deskercise.

Sitting at a desk doesn’t mean you have to sit still. Get some hand weights and do biceps curls and overhead extensions while reading email or talking on the phone.

4. Move on your lunch hour. 

Rather than taking lunch at your desk, use your lunch hour to go to the gym, speed walk, or run errands. Eat something healthy while on the go or have lunch at your desk later.

5. Talk to your coworkers. 

Whenever possible, get up and have a conversation with your co-workers instead of instant messaging, emailing, or calling them from your workstation.

6. Propose walking meetings.

Change the pace of your workplace by breaking out of the conference room and doing walking-and-talking meetings instead of the usual sit-down ones.

7. Take advantage of stationary time.

Whenever you’re waiting in line or hanging around waiting for public transportation, use it as an opportunity to move your body. Flex your abdominal muscles, or do some squats, leg lifts, or stretches.

8. Skip happy hour and do something active.

Every other Friday, skip going out for drinks with co-workers and instead organize a game of Frisbee, soccer, volleyball, or start a walking club and invite them along.

9. Walk the dog. 

Power-walk or jog with your dog. Not only will you squeeze in more exercise, but your pooch will enjoy the extra walking time too. Don’t have a dog? Ask someone in your family to be your walking buddy.

10. Work out around the house. 

Doing housework can be a great way to burn more calories. Move vigorously through your house as you vacuum, sweep, dust, and scrub. Outside, use a push mower instead of a power mower. Wash the family cars by hand, rather than taking them to the car wash. Finally, skip the landscaper, and do the yard work and gardening yourself.

11. Take advantage of technology. 

If you tend to get distracted by your daily tasks, set an alarm to remind yourself to get up and move. (Put it far enough away so that you actually have to get up and walk over to turn it off.) Additionally, block out fitness time slots in your calendar and set digital reminders so you observe them. Consider getting a pedometer or an activity/exercise tracker to help track your progress and keep you motivated.

12. Don’t let TV time be sedentary time. 

Set up a treadmill, elliptical machine, or a stationary stand for your bike, and squeeze in a workout while you watch television. Alternatively, clear a space where you can do floor exercises, lift weights, or do leg lifts with ankle weights while watching TV.

13. Get fit with friends. 

When a friend suggests getting together, don’t always default to the usual dinner, drinks, or movie date. Propose something active like a game of tennis or golf, or go out dancing or to a yoga class together.

Regular exercise has so many benefits. It can help ward off health problems like heart disease and high blood pressure, boost your mood and relieve stress, increase your energy, and even help you sleep better. What’s not to love?

Experts recommend adults get a minimum of 150 minutes a week (a little more than 20 minutes each day) of moderate-intensity aerobic activity and do strength-training that works the major muscle groups at least two days a week. But there are other ways to boost physical activity outside of your regular workouts and reap additional health benefits. Here are thirteen ways to sneak more exercise into your day.

Read more on Everydayhealth.com

 

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