Ways To Squeeze More Movement Into Your Day

Finding time to do a full workout on a daily basis can be tough. Stay in better shape by getting on your feet more often with these simple little life-hacks.

What are recommended activity levels? For adults, that is at least 75 minutes of vigorous exercise or 150 minutes of moderate exercise each week. My recommendation is to find something that you enjoy doing so that you will keep doing it. For example, if you like walking, next time you meet a friend for a coffee don't sit in the coffee shop, but rather go for a walk. You must like what you do. For example: if you don't like using a treadmill, you'll often be looking at how much time you have left in your workout, and you'll be less likely to stick with your workouts. But if you enjoy something, you'll look forward to doing it. Working ou will be less of a chore and more of a passion.

Many people find that it's helpful to find someone to exercise with or join a group.

(if you still haven't try my POWER CHALLENGE I strongly recommend it to you). One of the reasons this is helpful is because there will be days that you don't feel like exercising. But if you like the people in your group, you're more likely to keep showing up. And if you are a part of a workout group, you won't want to let your partners down by not showing up, right?! ;)

Even with limited available time, identifying a physical activity that is meaningful to you will assist in supporting your health. Fit this into your schedule around other demands in your life and make this a regular part of your fitness routine. This could be early morning, midday, evening, or whatever works with your schedule.

Park Faaaar Away (Or Get Off Early)

Like most people, you may have a habit of parking as close as possible to the entrance. If you don't have any physical limitations that make walking difficult, park further away. Don’t drive? Get off the bus or subway one stop early and walk the rest of the way into work.

Stand Up Or Walk For All Phone Calls

You may find that you do certain activities better sitting and others standing, but talking on the phone is a great time to stand or walk.

Have Walking Meetings

Some people find that they're able to think more clearly while walking vs sitting. If possible, have your walking meetings outside.

Exercise Before Work

Working out in the morning is better because it's easier to commit to and get done before the day's responsibilities get in the way. Kickstarting your fitness regime with morning workouts could help you build muscle faster and burn fat faster. And it's all thanks to your hormones. In the early hours of the day, levels of vital hormones — like testosterone — that build muscle mass are higher. By exercising in the morning, you can take advantage of this. Working out early will also encourage you to make healthier choices throughout the day.

Working out at night can also increase energy, making it hard to fall asleep.

Walk Every Day After Lunch/Dinner

Instead of sitting another 60 minutes while having your lunch you could always squeeze the time or may be cut it half so that you can use the rest 30 minutes for brist walk. And if you have back issues, walking can also do wonders for your back.

Stretch Or Do Light Working Out While Watching TV

Is that you? Turning on the TV when you get home, hit the couch or recliner and don't move much until it's time to go to bed. According to a study in the British Journal of Cancer, "Prolonged sitting while watching TV was significantly associated with increased risk of colorectal adenoma, and adjusting for physical activity or a potential mediator body mass index did not change the estimates." Next time try to sit on the floor do light stretch or why not few slow exercises? You will not only feel immediately better, but you will burn some extra calories while watching your fav. show.

Reduce The Couch Time

Couches are designed for comfort, so once you find a comfortable spot, you'll probably settle in for a while.And there is nothing wrong with it, unless its not a routine. Why not trying next time: instead go laying at the couch and watching (you name it) or reading (you name it), put your headphones, go for a walk and listen to a podcast or an audiobook?

Drink Lots Of Water To Increase Bathroom Breaks

And walk to a bathroom that's further away. If possible, walk to a bathroom on a floor above or below you, and use the stairs. And don't replace water with any sugar-filled or high-calorie drinks. Drink pure water.

Don't Use Elevators

Get in the habit of walking the stairs up.

Squat While You Shop

Turn the grocery store into a gym. Do some calf raises to reach something on the top shelf, and try a few squats or lunges while steering your shopping cart down the aisle. If anyone gives you a strange look, invite them to join.

Water At Your Desk

Keep an empty glas of water (250ml) at your desk (WHAT?!) Yes, this is one of my fav. tricks. Every time you get thirsty stand up and walk to the kitchen, bathroom or the next water source. Fill your glass up, drink it all and bring it back empty at your desk. And if you're like me and forgetting to drink enough water then just use a reminder - for example every 40 or 60 minutes.

Rule 50/10

No this is not an interval workout, but you can apply this interval also through your working day (especially if you're siting more than 4 hours a day!). Set a reminder every 50 min and when the alert hits then use the rest 10 minutes and move around, you could also do a light stretching.


*This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

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