If you are like many other busy people, you probably can’t find the time to allocate a 30-minute workout program. But, no matter how pressed for time and energy you feel each day, there are certain things you can do to add extra movements into your hectic schedule.
All these extra movements may not burn a lot of calories and make you lose weight fast. But if you do them every day, they add up. And if you don’t increase your food intake and you decrease your consumption of processed and high-fat foods, you will see the pounds melting away gradually. You will also improve your health and well-being.
So here are …
7 Ways You Can Squeeze Exercise Into Your Busy Day.
1. Do Short Sessions of Muscle Exercises.
You can do these short sessions of muscle exercises for about 10 to 15 minutes in the morning before you start your day or in your office during your lunch break or right after work. The simple exercises include the basic squats, lunges, hamstring curls, butt squeeze, push-ups and sit-ups.
2. Get Up Earlier and Take a Brisk Morning Walk.
Go outside, stretch your body and take a brisk walk early in the morning. You will feel refreshed and ready to face the day after breathing the cool fresh air.
3. Add Extra Steps Whenever Possible.
Look for every opportunity to add extra steps. It is as simple as walking further to your office, to the supermarket or the train station. If your office or home is on the upper floor, take the staircase instead of the elevator. Better still, take two steps. If you don’t have a dog, get one. You will definitely add more steps to your day.
4. Cycle to Work.
Of course this depends on the distance your home is to the office. But then you can cycle to the train station and park and lock your bicycle at a storage nearby. You will not only add fitness into your day but also beat the traffic.
5. Choose Your After Work Activities Wisely.
How do you spend your time when you have completed your working hours? Do you feel too tired and stressed that you just want to go home, sit on the couch and watch television?
It is better to use your time by getting involved in something physical, social and healthy. You can join friends for a game of basketball, tennis or football. You can take your kids to the park and toss the Frisbee. Or you can do some housework to not only expend the calories but also have a neat and tidy place.
6. Use Your TV Time to Get Fit.
No matter how busy you are, I am sure you spend a little bit of time watching television every day. Instead of sitting on the couch with a bowl or packet of snacks, why not fit in some workouts? Get on your pedal bike, stepper or whatever exercise equipment you have at home. If you don’t have any, simply do the push-ups, squats, lunges and shoulder presses.
7. Add More Physical Activities During the Weekend.
Hiking, running and jogging are some of the exercises that you can do during the weekend. You might also want to consider joining a community sports where you can socialize, have fun, de-stress and burn the fat. In the evening, you could spend time doing gardening works or washing the car.
The Bottom Line.
There are many more things you can do to squeeze exercise into your busy day. Think of what you can do while waiting in queue, sitting at your desk or on the commuter. And all you need is the will to do them.