How to Squeeze in Exercise Without Hitting the Gym

Bottom of a woman's legs in leggings and sneakers that go up a colorful staircase.MemoryMan / Shutterstock

Sometimes it's hard to organize a sports session or a race in the day, but that does not mean you can not do something active. Let's see how you can incorporate more exercise into your life.

In this article, I will expand the definition of exercise to include other healthy activities, such as, well, stretch and balance. They may not burn a lot of calories, but they are good for you. We will also avoid some of the obvious ways to get more exercise, like going to the gym or playing a sport that you like. Everyone knows them. We want to find ways to integrate activity into your daily life, even when you are busy.

How to do more exercise at home

This is where you spend most of your free time, but it is also a great place to do some extra activity.

One of the easiest ways to do this is to start each day with pumps, crunches or aerial squats. As soon as you get out of bed, take five minutes for your heart rate and body to move. This will wake you up and start your day off right. Whatever your current level, no matter what your current level is: even ten pumps, crunches or air squats are enough. As your fitness improves, you can increase the volume without having to increase the time required.

You do not have to exercise early in the morning if it does not suit you. You can do the same set of 10 pumps, crunches or air squats as soon as you get to the job gate, whenever a commercial break comes on the television, while you wait for the microwave, immediately before you sit down, or whenever you check Instagram. Choose a few events throughout the day, you can spend 60 seconds of exercise after.

A vigorous cleanse is another good way to increase your heart rate. If you have a few minutes to spare, install one of your favorite pomping songs and put away your living room. Your home becomes cleaner and you become healthier.

Choose something like a squat or stretch that you need to do, and do it by brushing your teeth every day. It's free time, so enjoy! I stand on one leg while brushing. My balance is terrible, but I'm working on it.

Almost everyone could benefit from more stretching. It is a rather passive (and boring) activity. So, why not associate it with something you almost certainly do everyday, like watching TV. Instead of just sitting on your couch, take a few minutes to stretch your whole body while watching your favorite shows. Again, you simply insert something healthy into your day without having to change your routine significantly.

If you have children, why not play with them outside 20 minutes a day? Playing ball or taking a stroll are great ways to combine family time with exercise.

And little humans are not the only members of the family to enjoy outdoor games. If you have a dog, have him walk before work in the morning or after dinner every night. If you do not have a dog, consider getting one! The video above (if you can watch it without crying) explains how adopting a dog saved Eric's life.

How to do more exercise at work

Working in an office does not mean that you are condemned to lead an unhealthy life. You just have to Make sure you eat well, take care of your mental health and exercise when you can.. Even at work.

The best way to incorporate exercise into your work day is to do it before you arrive. If you can, walk or bike to work. It will probably take a little longer, but it's time well spent. If you have to travel by public transport, get off at the stop or at both stops earlier and travel the remaining distance. Even an extra 10 minutes of walking before and after work suits you.

When you arrive, do not take the elevator, take the stairs. Obviously, this advice only applies if you work in a building not very big. Although climbing the stairs up to the 29th floor would certainly cover your exercise for the day.

If you have the opportunity to take a short walk during the day, take it. Individual meeting? Suggest a loop around the outside of the building. The lunch hour? Go to a restaurant a little further. On the phone? Walk a corridor.

If you are unable to walk a lot at work, you may want to consider standing desk. Our own Michael Crider swears by his own. At the very least, it's best to move between sitting and standing all day.

In addition, as long as you do not mind a few looks (and you really should not do it), you can do a few sets of pumps or air squats during the day. Smokers have the right to make cigarette breaks and coffee lovers, coffee breaks. So there is no reason you can not let yourself down and give ten every hour.

Another helpful tip is to always keep a set of sportswear at the office. That way, if you decide to go to the gym on your way home, you're ready to go. You do not have to stop at home first, which could distract you or make you change your mind.

How to do more exercise on the move

You have probably started to notice a theme here: when you can, walk. In addition, the stairs are your friend when you go shopping.

If you meet friends in a bar or restaurant, do not walk in Uber. If you're taking an Uber, leave 20 minutes early and drop off a few blocks for a stroll. If you are walking somewhere, take a slightly longer route.

If you meet a friend for a coffee, offer it to take away, then head to a nearby park to walk and chat. You will hardly notice that you are exercising.

If you have to drive somewhere, park at the end of the garage or parking lot rather than near the door. Again, you will go through additional steps. This is especially useful if you have to bring things back to the car.

Another option is to carry ankle weights or a weighted jacket. Extra strength means you'll burn more calories at each stage.

How to do more exercise while traveling

When you are on vacation or on a business trip, this can disrupt your exercise routine. But, as always, there is a way to stay active.

Of course, the easiest way is to walk, walk, walk! The good news is that people usually walk more when they are in a new place. This is an added bonus: exploring, shopping, sightseeing and going out to eat.

Airports are great places to stay active. Jump the escalators and take the stairs. Pass the mobile gateways, too. While waiting for your plane, do not just take a beer, take a look around the terminal and take a few steps.

One of my favorite things to do in a new place is to go to the highest point of view and get the best view. If a hill is nearby, mount it. The mountains around Los Angeles are the perfect example of a nice way for tourists to train hard. It's also the only way to get closer to the Hollywood sign. If there are no hills to climb, look for tall buildings. Structures such as the Eiffel Tower often have stairs for adventurers who want to skip the elevators.

And, like at home, do not reject bodybuilding exercises, such as pumps and aerial squats. Start the day with them or do ten pumps each time you order a drink at the poolside bar.

Of course, rest is also essential. If you are very active at home, the best thing to do for your body during your vacation might be to enjoy free time!

"I do not have time to exercise" often means that you do not make it a priority. However, you can be more active all day long without it taking longer.

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