Incorporating exercise into our daily lives can sometimes seem like a daunting task. Here are some recommendations that I often share with my patients during physical therapy sessions, along with insights into how I personally manage to stay active.
I understand the feeling. We’ve all found ourselves saying, “Who has the time to exercise when you’re a…”
Just fill in that blank: a busy working parent, someone working night shifts, an entrepreneur, a student, a commuter, or a stay-at-home parent dedicated to keeping children well cared for. You’re definitely not alone in trying to navigate the challenge of fitting exercise into your daily routine.
As a mother and a physical therapist running her own business, I’ve realized that I need to allocate specific time for exercise; otherwise, it’s likely to get pushed aside.
Over the course of the past 11 years, I’ve learned that the “I’ll work out later” approach doesn’t work for me. I have to block out dedicated time in my schedule for exercise, ensuring that I remain mentally grounded and maintain my overall health and strength.
Here’s an additional tip: Consider integrating short bonus activities into your day and week to keep your body in motion. Those extra minutes of movement, scattered here and there, can truly accumulate over time.
Outlined below are ten strategies for incorporating more movement into your daily life without needing to carve out significant chunks of time from your already busy schedule.
1. Opt for the Stairs
I know, it sounds cliché, and you’ve probably heard it countless times. However, there’s a reason this advice remains prevalent.
Choosing stairs over elevators elevates your heart rate, enhances your balance, and reinforces the strength of your lower extremities. If you’re feeling adventurous and have a few moments to spare, you can even add some heel raises by using a step’s edge to work on your calf muscles or ascend two stairs at once.
By bypassing the elevator, you’ll be doing your body and heart a favor.
2. Embrace Walking Meetings
Whether you work remotely or have transitioned to virtual conferences, try scheduling a walking session during one of your daily calls.
If your tasks don’t demand focused screen time, plug in your headphones, slip your phone into your pocket, and engage in discussions while strolling. It’s a refreshing way to break up your routine.
And for those based in an office environment, consider taking your one-on-one meetings outdoors. Walking alongside your colleague can foster team camaraderie, possibly leading to more innovative ideas. Research indicates that walking stimulates creativity and enhances mental sharpness.
3. Incorporate Lunges
This might earn you a few curious glances, but as a busy individual, your time is precious, and sometimes unconventional tactics are needed.
When you’re out shopping, attempt walking lunges as you traverse the supermarket aisles while holding onto your cart. The cart serves as a stability aid, enabling you to perform 10 to 20 lunges in a single pass, depending on the length of the aisles. Embrace the experience – it’s remarkably enjoyable!
4. Replace Your Chair with an Exercise Ball
Trade your standard office chair for a stability ball. This simple change can alleviate back discomfort, promote better posture, and even facilitate gentle mobility stretches for your neck, pelvis, and spine.
Try out movements that resemble hula-hooping, or practice tilting and untwisting your pelvis to engage your core stabilizing muscles. To enhance abdominal engagement, attempt seated marches or other exercises while seated on the ball – all while you work at your desk!
5. Opt for Distant Parking
While safety and awareness of your surroundings are essential, consider parking farther from the entrance if you find yourself in a well-lit, secure location. The additional minutes of walking you incorporate here and there can accumulate over time, contributing to an increased daily step count.
6. Prioritize Intimacy
Yes, you read that correctly. Engaging in sexual activity can also contribute to your daily movement. Older studies suggest that women can burn around 3.1 calories per minute during sex, while men might burn about 4.2 calories per minute.
Though not equivalent to a vigorous jog, sex can indeed make you break a sweat. Experiment with different positions and techniques to not only engage in a pleasurable experience but also to bond with your partner while staying active.
7. Support Animal Shelters
Local shelters and adoption agencies consistently seek volunteers to assist with various tasks. Consider taking your family to the shelter and offering to take the dogs for a walk.
This endeavor lets you spend more time outdoors, benefit both dogs and your community, teach your children about compassion and care, and enjoy quality family moments while staying active. It’s a win-win-win situation for everyone involved.
8. Host a Dance Extravaganza
Clear a space by moving the furniture aside and cue up your favorite tunes. Dance while cooking dinner, folding laundry, or attending to household chores.
Dancing is an excellent way to burn calories and enhance your balance and coordination. Additionally, you can turn this into a fun game or competition with your kids. After all, they should learn about the classics like ’80s rock, right? Put on some AC/DC (or whatever music makes you groove) and get moving!
9. Transform Game Nights
During your next family game night, switch out the cards or board games for more active alternatives.
Here’s a reminder of the games you might have enjoyed as a child: hide and seek, kick the can, scavenger hunts, Twister, freeze dance, potato sack races, pin the tail on the donkey, musical chairs, hopscotch, jump rope, hula hoop contests, limbo… These games remain just as entertaining for adults, and they can be enjoyed indoors or outdoors by individuals of all ages.
My family adores games like Pin the Tail on the Donkey and Freeze Frame Dance Party – after playing, we’re all left feeling sweaty and invigorated.
10. Make the Most of TV Time
I realize that this advice deviates from the “binge and chill” approach, but bear with me. While watching Netflix or your preferred shows, engage in physical activities like walking on a treadmill, using a stationary bike, performing floor stretches, incorporating upper- and full-body strength training with weights, or practicing Pilates.
For instance, if you watch a 30-minute episode and stay active throughout, that’s an additional 30 minutes of exercise in your routine. You can even limit your movement to the duration of commercial breaks as a starting point.
Keep your exercise gear close to your designated “binge-watching” spot, and use this time to engage in bodyweight exercises or even foam rolling. A few sets of bicep curls, tricep presses, or arm raises using light weights can significantly enhance your arm strength, posture, and overall well-being.
This is particularly significant for women, who face a higher risk of osteoporosis. Incorporating weight training into your regimen can contribute to maintaining robust and healthy bones.
In Conclusion
I hope these suggestions inspire and motivate you to integrate more movement into your daily routine.
I understand how challenging it can be to establish a consistent regimen. While initiating an exercise routine might seem overwhelming at first, trying out a few of these strategies can make a noticeable difference.
Start small – perhaps by incorporating a few lunges here and there, scheduling a walking meeting once a week, or opting for the stairs on occasion. Before you know
it, you’ll find yourself moving more and enhancing your overall well-being.
