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One of the most difficult things to do these days is finding the time to work out, especially if you are trying to keep a busy schedule. However, staying active is essential for maintaining energy, reducing stress, and improving health. The good thing is you don’t have to spend hours at the gym in order to experience the benefits of exercise. Even with a tight schedule, there are easy and effective ways to help yourself stay active throughout the day.
- Engage in Focused Effective Exercise Routines
When time and energy are scarce, focus on quick workouts that provide maximum benefit. HIIT and circuit training are a couple of effective options because these forms of exercise include short periods of ultra-intense workouts followed by short breaks. This helps burn calories and strengthen muscles in only ten to twenty minutes.
Example:
• Jumping Jacks- 30 seconds
• Push-ups- 30 seconds
• Squats- 30 seconds
• Rest: 30 seconds
• Repeat for 10-15 minutes
- Move More Throughout Your Everyday Life
If finding a set period of time to work out isn’t possible, then aim to engage in physical activity more regularly by incorporating movement into your daily activities.
• Walk up the stairs instead of using the lift.
• Instead of driving for short distances, walk or cycle.
• Stretch or walk around during phone calls.
• While brushing your teeth, you can do some squats or stretches.
- Apply Micro Workouts
Instead of doing one lengthy workout, try smaller bursts throughout the day. Small doses of exercise throughout the day can accumulate.
• Stretching for 5 minutes in the morning.
• Go for a walk at midday for 10 minutes.
• Evening strength exercises for five minutes.
- Social Exercise
How about inviting friends along? You can join your friends in the gym, take a class together, or even have walking meetings. Family hikes or dances with the kids are also good ways to keep fit in a fun way.
- More Active Breaks
If you’re sitting for a long period, set your timer for 2-5 minutes every hour to do some form of activity to refresh your body and mind.
• Perform a few stretches or some chair yoga at the desk.
• Walk around the home or office.
• Quickly do some push-ups or a set of lunges.
- Enhance Your Setting
Always try to keep fitness equipment close by to make it convenient to exercise.
• Keep some dumbbells or resistance bands in the living room.
• Place your running shoes near the door.
• If possible, get a treadmill desk or a stand-up desk.
- Attend to How Your Body Feels.
If you are feeling fatigued, consider lighter forms of movement such as yoga, stretching, or a leisurely stroll as opposed to a vigorous workout. Any physical activity can help combat tiredness and boost your spirits.
- Book Workout Sessions Like Meetings.
Regard physical activity as a ‘must-do’ everyday task. Schedule it, set notifications, and adhere to it as you would meetings and other work-related responsibilities.
- Do More Things at Once, While Staying Active.
Exercise can be done along with other tasks.
• Use resistance bands to exercise while watching your favourite shows.
• Jog or walk while listening to a podcast.
• Raise your heels while cooking to engage your calf muscles.
- Show Compassion to Yourself.
Some days will be scarier but remember that’s perfectly fine. The goal is persistence, not faultlessness. Movement, no matter how little, is better than none. Appreciate the little things and remember to focus on developments instead of focusing on seeking perfection.
Using these techniques makes it possible to remain active even when juggling daily life seems too much. Don’t forget, exercise is not about how to fit it into your day, but how to integrate it into your daily routine. Always try to enjoy the process and watch out for all the great effects that come with it. Stay consistent and enjoy a healthier, more energised you!
