Is finding the time to work out daily a difficult task?
Time is cited as one of the primary reasons that people are unable to exercise when asked what their limiting factors are.
And this is true.
Today's world favors productivity and a reduction in the amount of time we have available to do hobbies, or even just R&R.
But not to worry. What if we told you that there are SO MANY simple ways for you to get more exercise done daily?
And relax- most of them don't require you to find additional time out of your schedule.
Excited to make your move to more fitness? Then let's go!
Get a Dog - They Need To Be Walked Every Day, Giving You a Reason To Get Out of The House And Do Some Exercise
A dog is the perfect way to get yourself out of the house and get some exercise. They need to be walked every day, and this provides a great opportunity for you to get some fresh air and move your body. Walking is a low-impact form of exercise that is easy on your joints, and it also has a calming effect on your mind.
In addition, dogs are great companions, and they can provide much-needed emotional support. So if you're looking for a reason to get out of the house and do some exercise, adopting a dog is the perfect solution.
Join a Local Sports Team - It's a Great Way To Be More Active
How about playing the sport instead of just watching it on TV? One thing's for sure, you'll still be in the know.
Joining a local sports team is a great way to be more active. Not only will you get to enjoy the benefits of exercise, but you'll also get to meet new people and spend time outdoors. And if you're looking for an activity that's a little more intense than your average game of tag, there are plenty of options to choose from.
Basketball, soccer, hockey - the list goes on. So whether you're looking to get in shape or just have some fun, joining a local sports team is a great way to go.
Park Your Car Further Away From Your Destination Than Usual
Walking is one of the best forms of exercise, and it's something that most people can do without any special equipment or training. Unfortunately, our modern lifestyles often make it difficult to find time for a leisurely stroll.
One way to fit walking into your day is to simply park your car further away from your destination than usual. For example, if you normally park in the front row at the supermarket, try parking in the back instead.
Or, if you work in a large office building, park further away from the entrances. Making a small change like this can add up to big health benefits over time. Walking just a little bit further each day can help to improve your cardiovascular health, strengthen your bones and muscles, and boost your mood. So next time you're thinking about hopping in the car for a short trip, consider putting on your walking shoes instead.
Get A Standing Desk To Use At Work
Standing burns more calories than you would if sitting at a desk every day. A recent study found that employees who used standing desks burned on average 50 more calories per hour than those who sat. That may not sound like much, but it adds up over the course of a workday, and it can have a significant impact on your health over time. In addition to burning more calories, standing also helps to improve your posture and reduce your risk of developing back problems.
Not only that, but your productivity will increase as well. There's just something about standing that boosts creativity and makes it easier to focus on the task at hand. So add a standing desk to your list of easy ways to be more active every day.
Get Off The Bus or Train One Stop Early and Walk The Rest of The Way
We have a saying that you've probably heard before "One Brick At a Time". Not all of us drive to work, but hopping off one stop early might not seem to make that much of a difference. But the little steps you take end up stacking and becoming big accomplishments.
Walking that extra stop might help you burn an extra 50 calories or so, which over the course of a month is around 1500 calories and close to a half-pound contribution to weight loss.
Take The Stairs Instead of The Elevator Whenever Possible
Do you know what the recommended amount of exercise by the CDC is? 150 minutes per week, at a minimum. Sadly, many people don't come anywhere near this total.
A quick and easy way to increase your activity level is to take the stairs instead of the elevator whenever possible. This simple change can help you burn an extra 100 calories or more each day, which can add up to significant weight loss over time, especially when stacking several small activities.
So next time you're headed to the office or running errands, forget the elevator and take the stairs instead. If you dread taking the stairs because you get winded after a flight, there's no better way to increase your aerobic capacity than doing the very same thing that gets you out of breath in the first place.
Walking up stairs is a great way to get your heart rate up and improve your cardiovascular health- just what you need to fire up those calories.
Start A Garden
Gardening is a great way to get some exercise while spending time outdoors. It's also an excellent way to relax and de-stress. And if you grow your own fruits and vegetables, you'll have the added benefit of eating healthy, non-GMO food.
Gardening can be as simple or as complex as you want it to be. You can start a small herb garden on your windowsill, or you can plant a large vegetable garden in your backyard. No matter what size garden you choose, you'll get the benefits of fresh air, vitamin D, and a little bit of physical activity. So get your green thumb ready and start planning your garden today.
Play Outdoor Games With The Kids
You should take every opportunity you get to play with your kids now, as they won't be kids forever. The time will come when you wish you had more time to do so.
Plus, physical play can help you get in shape while bonding with the kids.
Hiking, biking, playing tag, or even just throwing a frisbee or ball around are all great ways to get some exercise while spending quality time. And the best part is that they'll have so much fun they won't even realize they're getting a workout.
So get out there, play, and make memories.
Take a Walk After Dinner
In our dystopian world, dinner is often the largest meal of the day, whereas it's supposed to be the smallest.
What do you typically do after dinner? Probably catch up on some TV or hit the sack.
Those poor calories? They have nothing to do, so unsurprisingly, they are shuttled away into fat storage.
Taking a brief walk after dinner can help you put those extra calories to work and prevent weight gain. Even a short 15-minute walk can help you torch an extra 100 calories. So instead of vegging out on the couch, take a stroll around the block and let your food digest properly.
Your metabolism is like a fire- the more you move, the more it burns. So get up and get moving, even if it's just for a little while.
Do Some Yardwork On Weekends
Depending on where you live, or if you own your home, regular and required maintenance is a chore that must be done.
What about if you look at it as a reward and less like a painstaking task that harbors resentment?
Raking those leaves, mowing the lawn, washing and cleaning the car all count as moderate-to-vigorous activities that can help improve your health.
And while it's not the most fun way to spend your weekend, it's certainly better than sitting on the couch all day.
Plus, you can always break up the yardwork with some additional activities, like playing catch with your kids or taking the dog for a walk. Just make sure you're getting your heart rate up a bit to get the most benefit.
Go Window Shopping On Your Lunch Break
It's a weird catch-22. After having your lunch, your energy level plummets and you just want to sleep. The mid-afternoon blues have hit. The worst thing you can do for yourself at this time is to take a nap.
You will likely wake up feeling even more groggy and will have ruined your sleeping schedule for the night.
A better option is to go for a walk or do some light window shopping. This will help you shake off some of that post-lunch slump and improve your afternoon productivity. Plus, you might even find a few new things to buy.
Walking aimlessly might not motivate you, so hit a nearby shopping mall or department store and walk for at least 15-30 minutes.
Invest In A Fitness Tracker With a Pedometer
These days, a fitness tracker isn't so much of a luxury, but more of an essential tool for accurately tracking and helping you log your fitness progress.
Wearable devices have become increasingly popular and for good reason- they work. People who use a pedometer are more likely to increase their physical activity levels and overall, improve their health.
The pedometer function alone is worth its weight in gold- seeing your step goal clearly in front of you is just what you need to help you achieve it.
Ride To Work Or For Fun
Riding a bike to work is not just good exercise, but its stress-busting abilities are unrivaled.
You get to avoid traffic, save money on gas, and burn some major calories in the process. And if you don't live close enough to bike to work, consider riding on the weekends for fun.
Biking is a low-impact activity that is easy on your joints, yet still provides a great workout. And it's not just your legs that benefit from biking- your core and upper body muscles have to work hard to keep you balanced as well.
So get out there and start pedaling- it will pay dividends along the way.
Commit To A Dedicated Workout Daily
If you want to achieve your long-term fitness and health goals, you need to be consistent with your exercise routine. That means setting aside time each and virtually every day to get in a good workout.
Of course, there will be days when you can't make it to the gym or go for a run. But that doesn't mean you should give up on your fitness goals entirely. There are plenty of other ways to get in a workout, even if it's just for 10-15 minutes.
So whether you go for a walk, do some bodyweight exercises, or take the stairs instead of the elevator, make sure you're doing something active each and every day.
Plus, building up muscle is one of the most effective ways to support a healthy metabolism long term and results in your expending more calories on a daily basis doing no additional work.
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A true win-win scenario.
If you feel like you're not getting the recommended minimum amount of exercise from your scheduled program, adding the little bits and bites can have a massive impact on your bottom line. Walking for just 15 days a day, 5 days a week will yield 75 minutes, which is 50% of what you need.
Don't make excuses. Strive for the meaningful results that come from consistency and hard work.