If you’re having difficulty getting started with a fitness program or sticking with it, you’re not alone. Despite people’s best efforts, many find it difficult to break the habit of sitting for long periods.
Regular physical activity can do wonders for your well-being. Examples such as a reduction in symptoms of stress, despair, and anxiety. To develop a habit of exercising, you must have the correct mindset and take a strategic approach.
A hectic schedule or poor health can make exercising more difficult. But the largest obstacles for most individuals are psychological. A lack of self-confidence, motivation, or a tendency to give up.
It is possible to sneak exercise into your daily routine while making it fun. Here are some ideas for re-framing and getting yourself more active.
1. Stretch After Waking Up
Exercise is a great way to start the day. This 5-minute bedroom workout combines strength and flexibility exercises to get you ready for the day.
Starting with some simple in-bed tension-relieving stretches ends with a set of high-intensity power moves. Every morning, do this routine to burn calories, alleviate aches and pains, improve mood and alertness, and increase your energy level and attention.
2. Workplace Exercise
Minor changes can help you stay active at work, even if they seem out of the ordinary. If you spend most of your workday in front of a computer, taking brief breaks to engage in some light exercise can help relieve the stress.
Here are a few ideas:
- Attending meetings on the move rather than in a room
- Instead of using the intercom, walk up to a coworker’s desk
- Increase your cardio by climbing a few flights of stairs quickly
- While talking on the phone, keep a set of dumbbells nearby
- A 15-minute online fitness session may be an option if time permits
It doesn’t stop there; try desk dips, chair squats, or calf lifts if you’re short on time. They are all great options.
A few simple modifications to your cleaning routine can assist you in working up a sweat and burning some calories. Also, it’s a great way to get a little extra activity into your day. Simple tasks like these can help you burn up to 200 calories in a single session:
- Taking out the garbage
- Making your bed
- Changing the sheets
If you’re feeling ambitious and want to burn even more calories, try sweeping, mopping, window-washing, spring-cleaning your garage, and so on. The primary goal is to increase the speed and intensity of cleaning jobs that involve different body parts. Examples such as vacuuming and mopping.
Do not forget to clean the body length mirrors and shower doors because these are great ways to keep your muscles working while cleaning. Make housecleaning a regular part of your weekly routine, along with other physical activities such as yard work.
It would be best if you always questioned yourself, “Can I get there on foot?” before leaving the house. Sneaking in some exercise is as simple as that! Exercising your legs for a lengthy amount of time can have a positive impact on your health.
Instead of driving to the store, walk there and pick up a few things. Carrying a few modest items back home increases the intensity of your walking workout.
Get off at an earlier station and walk the rest to work if you use public transportation. If you walk while listening to music, podcasts, or audiobooks, you won’t even notice that you’re exercising.
Finally, if you’re a TV watcher, take advantage of the commercial breaks to get a little workout in. When you commit to working out and keeping active, you not only help your heart stay healthy, but you also burn calories.
5. Enroll in an Online Exercise Class
Yep. Instead of wasting time and money driving to a gym, why not enroll in an online fitness class? It is the most effective method of adding exercise to your day in a planned manner. You will have fun if you join a fitness class at a time that works for you. As a result, you will be more likely to engage in regular exercise.
How to Overcome Exercise Obstacles
Avoid the “All or Nothing” Approach
Even if you despise exercising, you can still get the mental and physical rewards of going for short walks or swimming laps in a pool. It is better to get some exercise than to do nothing at all. Adding a bit of physical activity to your weekly routine can have a significant impact on your mental and emotional well-being.
Take Care of Yourself
You are more likely to succeed if you practice self-compassion, according to recent studies. Therefore, refrain from criticizing your physique, your current level of fitness, or your perceived lack of willpower. That will only demotivate you. Instead, look at your missteps and unhealthy decisions as opportunities to learn and improve.
Check Your Expectations
Getting out of shape didn’t happen overnight, and neither will get back into shape. Frustration is the only result of setting unrealistic expectations too early. Maintain a positive attitude and don’t get discouraged by the obstacles you face in reaching your fitness goals. Consistency is more important than outcomes. Mood and energy levels may improve early, but physical benefits will take time.
Fitness is sometimes the first thing we sacrifice when we’re busy or stressed. However, sneaking in small amounts of exercise throughout the day is a simple way to add movement to your workweek, even if your calendar is jam-packed.