Working On Our Fitness
Sneaky Ways to Get More Movement Into Your Day (No Gym Required!)
We all know that regular exercise is a game-changer for our health. It keeps your heart happy, reduces stress, boosts your mood, improves your energy, and even helps you sleep better. In fact, experts recommend adults get at least 150 minutes of moderate-intensity aerobic activity per week (that’s just a little more than 20 minutes a day), along with strength training two days a week. But let’s be real—some days, getting out of your comfy soft pants and onto the treadmill feels like a Herculean task. Sound familiar? Yep, we've all been there.
Here’s the good news: You don’t need to carve out hours at the gym or spend an entire day in workout clothes to boost your physical activity. Instead, why not sneak a little more movement into your existing routine? These quick, easy changes can add up over time and set you on the path to a healthier, more active lifestyle. Let’s dive in!
1. Rise and Shine—And Stretch! 🌅🧘♀️
Before you dive into your morning routine (or hit snooze one more time), spend a couple of minutes stretching in bed. I’m talking gentle stretches like calf and hamstring stretches using a yoga strap, bringing your knees to your chest, or even a few spinal twists. This wakes up your muscles and gets the blood flowing—plus, it’s a great way to start your day with some self-care before gravity starts pulling you down into the chaos.
2. Take the Scenic Route 🚶♀️🚴♂️
Getting your steps in doesn’t always require a long walk in the park. You can sneak in more movement throughout your day by making a few simple changes to your routine. Walk or bike instead of driving. Take the stairs instead of the elevator (hello, glutes!). Park farther away at the store. All those little steps add up and will have you feeling more active without even realizing it.
3. Deskercise—Yes, It’s a Thing! 💻💪
Sitting at a desk doesn’t mean you have to be stationary. Deskercise is real, and it’s one of the easiest ways to stay active while you work. Keep some hand weights near your desk and do bicep curls or overhead extensions during your phone calls or while reading emails. If you're feeling extra fancy, you can even use a small exercise machine like a desk cycle or elliptical under your desk to get your legs moving. But don’t overdo it—you’re not training for the Olympics!
4. Walk and Talk 📞🚶♀️
Next time you’re on the phone, try walking around instead of sitting. Not only does this give you a break from your desk, but it’s a great way to sneak in some steps. According to a study from the University of Utah School of Medicine, walking for just two minutes every hour can help offset the dangers of sitting too long. So go ahead, pace around while you chat!
5. Drink More Water (and Take More Bathroom Breaks!) 💧🚶♂️
Okay, drinking more water has benefits beyond hydration. Not only does it boost your metabolism, but it can also curb your appetite. Here’s the bonus: When you drink more water, you’ll find yourself getting up to use the bathroom more often, which means you’re moving your body more throughout the day! So, drink up and get those extra steps in (and enjoy that full glass of water).
6. Sneak in Exercise During Mundane Tasks 🍳🦸♀️
Cooking dinner or brushing your teeth? These might seem like mundane tasks, but they’re prime opportunities for quick exercise. Try doing push-ups against the kitchen counter while you cook, holding a wall squat while brushing your teeth, or lunging as you walk from room to room. Get creative and turn those boring moments into mini workouts!
7. Take Advantage of Stationary Time ⏳🦵
Whether you’re waiting in line, standing in the elevator, or stuck at a red light, use that time to move your body. Flex your abs, do some leg lifts, or even sneak in a few squats. People might give you funny looks, but hey, they’re probably wondering why they’re not doing the same!
8. Use Technology to Your Advantage 📱⏰
Set an alarm or reminder to move every hour—especially if you’re stuck at a desk all day. Put the alarm far enough away so you have to get up and walk over to turn it off. You can also block out time in your calendar for fitness activities, treating them like meetings you can’t skip. If you treat your workout like a business appointment, you’re less likely to blow it off!
9. Use a Fitness Tracker ⌚👟
Track your steps, calories burned, and heart rate with a fitness tracker like a Fitbit. According to the National Institutes of Health, wearing a tracker can motivate you to move more, especially if you’re aiming for a specific goal. It also gives you real-time feedback, helping you stay accountable and motivated throughout the day.
10. Don’t Let TV Time Be Sedentary Time 📺🏋️♀️
TV time doesn’t have to mean couch time! If you have exercise equipment at home, use it while watching your favorite show. If not, no worries—clear a little space and do some floor exercises, stretch, or use a foam roller or lacrosse ball while you binge-watch. It’s a great way to multitask and stay active without interrupting your entertainment time!
Final Thoughts: Sneak in Movement, Reap the Benefits
While we might not all have an hour to dedicate to exercise every day, there are plenty of ways to sneak in movement throughout your routine. Whether it’s taking the stairs, deskercising, or simply drinking more water to get those bathroom breaks, little changes can add up to big health benefits. The key is consistency and making movement a natural part of your day.
So, get moving—your body will thank you, and you’ll be well on your way to a healthier, more active lifestyle!