From expensive gym memberships to busy schedules, there are many barriers to fitness that are challenging to maneuver around. It isn’t always feasible to fit a workout in when you have an important presentation in the morning to prepare for, or you just got an expensive repair bill from the mechanic. Fortunately, getting and staying fit isn’t impossible, even when the obstacles seem too numerous to count.
Exercise and fitness can, and should, be an important part of a balanced life. Here are a few ways to get your heart rate up without making huge sacrifices in all the other realms of your life.
With schedules becoming busier and busier, many find that they haven’t seen their friends in far too long. If a social outing is more than due, take it outside and get your blood pumping while you’re at it. Consider meeting at a rock climbing wall, for a hike, or grab your softball gloves for a fun game at a nearby park with good friends.
The mental load of scheduling a workout throughout the day can get heavy and exhausting, and sometimes workouts get pushed lower and lower on your priority list as the day’s events pile up. To reduce some of the stress of scheduling, carve out a consistent time and day dedicated to physical activity, so you aren’t scrambling to find time in each day’s events to get active.
With today’s technology, there are more opportunities to multitask than ever. Whether you have an important call to make, want to finish a chapter of an audiobook or need to take a casual meeting with a coworker, try taking it on the go. Walking is an underrated form of exercise, and even just a short walk can give you a considerable boost in your health and overall mood.
There is a reason that housework is listed in many health tracking apps. Household chores, when done with vigor or for an extended period of time, burn extra calories and help to tone your muscles while you organize your pantry, vacuum your stairs and fold laundry. Ramp up your efforts by incorporating one of the extra, more labor intensive tasks per week that have been sitting on your to-do list for months.
If you sit at a desk for most of the day, your muscles aren’t getting the activity they need to maintain and build tone and strength. Try swapping out your desk chair for an exercise ball, or consider trading your desk out entirely for a standing version.
After a long day at work, there are few things that sound better than crashing on the couch with a relaxing activity. Once you lay down on the couch, however, it’s harder to get back up to get moving. You don’t have to get home from work only to exert a great deal of physical energy in order to get moving. Before sitting or laying down for the night, take a nice walk around the neighborhood or perform a low-impact, stress-relieving activity like yoga.
Though it may seem insignificant, small changes like giving up good parking spots in favor of getting in extra steps add up in the long run. Skip the elevator and take the stairs, or volunteer to do the heavy lifting at work before a big meeting.
It may feel silly, but short bursts of strength training movement throughout the day can be just as effective as a single dedicated workout. If you’d like to tone your arms, and want to achieve 50 push-ups in a single day, stop to do a few on your way out the door, a set at lunchtime and a few more before getting into your car to go home. Exercise becomes much less a chore when you incorporate it into your typical routine, especially when you typically feel starved for time and energy.
If you only have time for a ten minute walk, take it. If you have a few dumbbells at home, use them. You don’t have to sign up for any intense workout plans or spend money on expensive at-home equipment. The goal is just to be active, and any moments you spend doing so is a reason to pat yourself on the back.
Publish Date: July 2, 2021 5:17 AM