Are you one of those folks who do not exercise because they do not have enough time? Did you know that “not having the time” is the most common excuse for skipping the gym? To show you how accurate that is, we’ll mention the survey done by the U.S. Department of Health & Human Services, which found that less than 5 percent of adults participate in 30 minutes of physical activity every day. The result is very alarming, isn't it?
Inactivity can lead to a number of health and mental issues, such as weight gain, high blood pressure, diabetes, depression, low productivity, and others. Just walking around, stretching while sitting, or taking the stairs instead of the elevator can be great workouts. If you’re really short on time, these 6 easy tips can help you to exercise and stay fit!
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1. Wake up 15 minutes earlier
If you have a strong desire to lead a healthy life, while knowing that you are always in some kind of rush, consider waking up 15 minutes earlier. Getting up early is not everyone’s cup of tea, but carries many benefits when it comes to getting things done!
To wake up earlier, there are a few things you can do. For example, have your clothes ready the night before, set up your alarm, and make breakfast. This will definitely save you time. Wake up early every morning and do simple exercises. This is a great way to get energized in the morning and boost your metabolism. It’s known that exercising before work boosts your brainpower and has a positive effect on employee mood--exercising not only makes you fit, but also more productive at work.
2. Desk workout
How to stay physically active if you sit all day? If you sit while working, and then you sit again after work, and not having enough time to exercise, try a desk workout. Try to get up every 10 minutes, stretch and squeeze your butt and leg muscles, hold for a couple of seconds and release. While sitting at your desk you can do leg planks, shoulder raises, foot drills, and similar exercises.
Seated abductors, for example, are also a great way of working your hips while sitting. If you want to relax your hands after typing, stretch your fingers, or gently massage each finger. Hand exercises can help you to strengthen your hands and maintain flexibility. Desk workouts are effective and can be performed while working or being in a hurry. Type in “desk workouts” in YouTube to find some routines. Also, popular fitness apps like FitOn offer special workouts just for “at work”. And don’t forget to drink lots of water to stay hydrated!
3. Try “lunch break” exercising
Due to coronavirus, many companies are urgently switching to remote working. Although remote work has its benefits, many employees who work from home are becoming drastically physically inactive. If you work from home and don't have time to exercise like before, try using your lunch break time wisely. If you have an hour or less for lunch, choose simple exercises that you can do in 15 minutes, without getting too sweaty and exhausted. Make sure to include shower time in that break, too!
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4. Exercise while walking your dog
Exercising is not just weightlifting. Running, fast walking or just strolling in the park are also a form of physical activity and exercise. Just walking your dog every day can help you to stay active and live a healthier life. According to researchers at the Harvard School of Public Health in Boston, women who walk 30 minutes a day can reduce their risk of stroke by 20%, and by 40% when they stepped up the pace. Besides, a 30-min walk burns about 200 calories, so you can lose some pounds.
The best fitness gadgets like fitness trackers can help you follow your exercise routine every day when you are busy or do not have time. A fitness tracker shows you how many steps you have taken, how many calories you’ve burned, and how long you’ve been active. With a fitness tracker, you can track how many steps you've taken while you’re walking the dog. Find such unique products in our subscription boxes. Walking your dog every day is a great way to exercise if you don't have time.
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5. On the way to work
When we are late for work, we barely get to drink a glass of water, not to mention making breakfast. But did you know that you can exercise in such situations? If you work nearby, replace driving with walking. It’s a great way to be energized in the morning and get in a workout at the same time!
Another great way to exercise is to ride a bike to work. Riding a bike or running to work can help you to stay fit while also save you the money you spend on gas or a bus ticket. If you are not able to do the mentioned things, do not worry. Taking the stairs instead of an elevator or walking from the bus station to the second floor can be the way to exercise and burn a few calories.
6. While dinner is cooking
Exercising while cooking? It totally works! When food is cooking, we usually stand by the stove and follow its progress. Instead of just standing for more than 45 minutes, you can use that time to exercise! Don’t get too complicated--Choose two or three easy workouts and perform them alternately.
For example, perform 15 repetitions of each exercise you choose until your food is finished cooking. If you have recently started to work out, try the following format of 30 seconds of work and 30 seconds of rest. During the cooking time, you can try exercises such as jumping jacks, counter push-ups, wide leg squats, running on the spot, and others.