Are you one of those people who makes a resolution every year to exercise more, but somehow never fail to achieve that? You are not alone. According to the Centers for Disease Prevention and Control, 80% of Americans do not meet the recommended physical fitness requirements. You need at least 20 minutes a day for moderate to intense aerobic activity and two days for muscle strengthening activity.
With different people having busy schedules, it’s not always easy to find time to hit the gym. Fortunately, there are some ways you can sneak physical activity into your daily routine. Some of these hacks that will get you active in no time include:
A study conducted found out that you don’t need to spend countless hours working out to get the benefits. A single minute of high intensity interval training can improve your insulin resistance levels, increase your endurance and even gain muscle function. What better way to do this than by doing some exercises before you hop in the shower. To work out your entire body, include ten squats, ten pus ups, ten jumping jacks, ten burpees and ten sit ups. You can repeat these three times.
Did you know that the average American spends 38 hours a year commuting to work? If you work in an area where you have to take public transportation, get off a stop early and walk the remaining distance. Once you get used to this, you won’t even notice the distance. For those who live within a biking distance, get some comfortable shoes and walk to work. Walking has been linked to a reduction in cardiovascular disease. What’s more, you ca get a pedometer to count how many steps you make in a day. Pedometers such as http://www.fitnessexact.com/omron-hj112/ are lightweight and can be easily slipped into your pocket to give you an accurate reading of what you are doing.
Do you find it hard to concentrate while standing up? You can sit down but on the right position. While working on your computer, sit at the end of your chair in an upright position. Sitting up straight engages your core and translates into burnt calories.
A tea or lunch break is a perfect time to stretch. If you can access a nearby class, dash there and stretch for 30 minutes. Alternatively, you can use your conference room as a place to stretch out. You’ll be surprised by how relieved and productive you’ll be after the workout.
Does it feel difficult to workout with your TV on? Not to worry as you can incorporate an exercise while watching your favorite shows. You can use a jumping rope or perform a set of squats during a commercial break.
You no longer have to sit in a stuffy meeting room just to discuss something with your colleague. When you need to meet up, suggest a walking meeting. The both of you can take a brisk walk around the block while still discussing important work issues. This will give you some exercise and you’ll be able to make decisions with a clearer mind.
This sounds funny at first but the benefits are definitely worth a try. You’ll not only achieve a healthier smile, you will also be able to build stronger glutes while at it.
Using the elevator may help you save time by getting to where you want to go quickly. However, elevator use doesn’t get you any benefits. Opt to take the stairs at least three times a week. Overtime, you get to build your strength and get a better looking butt in the process.
Parents have a hard time getting a workout in since they have to be around their children. Luckily, you can tag them along. Have your kids do a simple workout with you. You can also take them to play soccer or shoot hoops. A swim in summer is also a great way to get a workout in. Involving your kids will allow you to spend quality time with your children and will also allow you to fit in some exercises.
You can find apps that have dedicated workouts, have interval timer alarms or some that are able to track how many miles you’ve covered. This is the easiest way to get you physically active.
A brisk walk with your favorite dog can help you burn calories. You can also get more involved by heading to the dog park and playing some games.
If you are not able to go for a 45 minutes gym session, this doesn’t mean that you can’t exercise at all. By following the above tips, you’ll be able to sneak in some exercise into your day. In time, you will be fit and able to reach the recommended amount of exercise.