With all of the time-consuming responsibilities we have, finding time to exercise can be extremely difficult. We spend our day at work and come home to chores, children, and more fun activities than heading to the gym. There is a lot of societal pressure to hit the gym every day, even if you have to wake up at 4 o’clock in the morning. A recent study showed that doing a big workout once or twice a week can be just as effective as working out every day, so if you don’t have the time each day to exercise, but do have a few hours one day each week, this can keep you in just as good of shape.
If you want to stay in good shape, but have trouble finding time, there are ways to incorporate a little exercise into your everyday routine without having to go all out. If you use your time wisely, you could fit enough exercise into your routine to not have to worry about it in your free time. And If you still want to do a little more, finding small ways to move your body during the week can take the pressure off of doing a huge workout on the weekends.
Whether you live in a small apartment, are always on the go, or you’re just more comfortable with easy exercise, this article has got you covered.
Walking is something that you can basically do anywhere. If you live somewhere that doesn’t have a lot of space but you can easily step outside and start moving, this is a very simple way to get in great exercise without needing a lot of indoor space or equipment. You can walk anywhere whether it be in a park or throughout the town you live in, as long as you are moving it doesn’t matter where you go. Walking can be done alone while listening to music or an audiobook, or with friends and family who want to join you. This makes it not only a good time for exercise but also to clear your head and spend quality time with loved ones.
Walking is not only a relaxing way to exercise, but it is also incredibly beneficial for your overall health. Even walking just 30 minutes a day can vastly improve your overall health. Walking can improve the health of your heart, strengthen bones, boost muscle and endurance, and help you lose weight. If you walk consistently, over time you will begin to notice a change in your weight and appearance. Walking is a good way to slowly improve your health and stay in shape without having to dedicate a lot of time to exercise.
Try incorporating walking into areas of your life you might not have considered. For example, if you usually choose to drive somewhere even though it is within walking distance, try skipping the car and walking there. Walking is one of the easiest ways to exercise and it works for all ages, whether you live in a retirement community or a college dorm.
Take The Stairs More
When given the option between taking the stairs, an elevator, or an escalator, do you often choose anything but the stairs? If so, you are missing out on a great opportunity to get in some effortless exercise. We go to work, shopping, the doctor’s office, and so many other places where we could take the stairs, but choose not to out of convenience. Instead of skipping the stairs, look at it as an easy way to burn some calories. Walking up the stairs burns significantly more calories than walking does. You are also strengthening your muscles every time you go up and down a flight of stairs.
If you want to take it to the next level, instead of going for a walk to exercise, try going up and down a flight of stairs. If you work in a building with several floors or live in a tall apartment building you have access to an easy way to burn a lot of calories quickly. Going downstairs for an hour can burn between 175 and 275 calories, and going upstairs can burn between 530 and 835 calories per hour.
If you are in a hurry to finish your workout but want to burn the most calories you can, skip the trip downstairs. You can walk on the way up, then quickly take the elevator back down and go up again. This will be a great utilization of your time, and you get a small break by taking the elevator.
Stand While You work
If you work at a computer or desk, you are spending a large majority of your day throughout the week sitting down. Standing desks are desks that are high enough for you to stand and do your work at the same time. There is a multitude of benefits to using a standing desk, one of which is that you can actually burn more calories standing than you would while sitting. According to one study, standing burns about 88 calories an hour, whereas sitting only burns 80. Standing while you work can also help improve your posture and reduce back pain.
When you sit down, you aren’t using a lot of your muscles, however when you stand your legs are being put to work. Even though standing doesn’t burn a ton of calories in comparison to sitting, it is a simple switch you can make to improve your health. However, health isn’t only about burning calories and losing weight, there are a lot of health benefits to standing while you work.
Walk While You Work
Want to exercise while you work? As previously mentioned, we spend a lot of time at work and if you sit at a desk all day it can feel impossible to find time to exercise. Luckily, there is a way to exercise and work at the same time, walking while you type. There are a lot of options for equipment that you can use while you are at your desk, one example is a treadmill.
If you already have a tall desk, there are treadmills that are just flat that can easily fit in front of your desk. This way, you’ll be able to walk in place and be at your desk at the same time. If you already have a treadmill, try finding a way to attach a flat surface for your laptop or paperwork. You can also just do some work at the treadmill and some work sitting down. For example, if you don’t want to type while you walk, but you often take calls you can take all your calls from the treadmill and do the rest at a desk.
If you don’t have the budget for a walking device by your desk, walking in place can also work really well. Lifting your knees in a walking motion but staying in one place while you work or do anything can be a great way to sneak in some exercise.
Jenn Walker is a freelance writer, blogger, dog-enthusiast, and avid beach goer operating out of Southern New Jersey.