It can even be something as simple as doing a few 60-second intervals. Stretch for a minute, do jumping jacks for a minute, march in place for a minute, do as many reps of squats as you can fit in for a minute, then finish off with one more minute of jumping jacks.
If you don’t have a pet you can walk, volunteer to walk a neighbor’s pet once a day. You could even get a side-gig as a pet walker if your schedule allows. Having an obligation like a pet in place will help you stick to this routine even when you don’t feel like working out.
Make family exercise a part of your overall routine. Whether it’s taking a walk after dinner or making every Tuesday and Thursday family dance party night, it can help keep you healthy and teach your kids the importance of exercise.
Having exercise equipment around the house provides a visual reminder of your exercise goal. Even setting out a good pair of running shoes can help remind you to take that walk you keep putting off. Having a quality home setup can also help you get more out of home workouts if you don’t have the availability to get to the gym. If bodyweight exercises at home aren’t cutting it, a good at-home weight set can help you add resistance to your workout on your schedule.
Make a routine out of your walks by going with a coworker. Incorporating another person into the routine will keep you motivated. Be sure to bring a comfortable pair of shoes to change into for your walk.
To do a wall sit, stand with your back against a sturdy wall and slowly bend your knees as if you were sitting down in a chair. Your back should be straight up against the wall and your knees should be bent at about a 90-degree angle. Hold this position for 30-60 seconds. [10] X Research source You can also find desk exercise routines and flows for desk yoga through a number of online resources. Desk yoga can be particularly helpful if you sit for most of the day, as it encourages you to engage and elongate your muscles.
If you’re focusing more on strength training, you could also keep a pair of resistance bands in one of your desk drawers. Rows, kickbacks, rotational chops, and more can all be done from your desk. [12] X Research source
For example, if you use an instant messaging application at work, try skipping the chat and walking over to your coworker’s desk to talk instead. Use a pedometer to track how much you’re walking. As you start to see how much you normally walk, you can start to set goals to do a little more every day.
Look into bike share programs in your area. These allow you to pick up and drop off bikes at different docks throughout your town or city. They alleviate the cost of maintaining a bike, and are great for those who want a flexible bike commute so that you can do things like ride to work in the morning but grab a rideshare home when you get groceries after work.
You can also help tone your muscles while you do your chores. Carry your vacuum from room to room instead of rolling it. Use a push mower. Little activities like these can add up. You can also add wrist and ankle weights or weighted belts to your daily chores to add some resistance and get more of a workout from your everyday activities.
