There are only 24 hours in a day. Most of that is taken up by work, family, and other obligations. Some days, it can be hard to find the time to workout at all. Whether you’re trying to lose the weight you gained during quarantine or just trying to hack your time, it can be smart to add more exercise into your day. I try to move my body for at least 30 minutes a day. I have found that it is not only making me stronger but also has a positive effect on my mental state + energy level.
Last year, I shared 12 ways you can get more steps to help meet your goals. Here is a glimpse of those tips:
- taking the stairs
- scheduling short walks during the day
- walking around Target
- using a bathroom further away
Check out the post for the other eight ideas! Getting more steps in one way to add more exercise in your day, but there are certainly other ways you can add even more fitness. While these habits may seem small, together they can make a real difference in your overall health + that Apple Watch tracker!
How to Add More Exercise to Your Day
- Habit stack – This idea is used by many people + is discussed in Atomic Habits. I was inspired to do it by Dave Hollis. He buffed up a bit during quarantine by doing pushups every time he went to the bathroom. I’ve adapted it for myself + plan to do five standing pushups + ten squats every time I use the bathroom. Since I am about to get back on my water drinking game, they are really going to add up.
- Stretch it out – Every morning, I try to start my day by doing a few minutes of stretching. It not only helps me feel loose + wakes me up a bit. I also find myself stretching my back + hips towards the end of the day since I sit so much during work.
- Walk + talk – If you, like me, have a lot of work calls, try to take them while walking – or even better cleaning. While you listen + talk, take those cups you’ve been hoarding at your desk to the kitchen. Or, you can head outside + get some Vitamin D while you get work done. You’re going to want some wireless, noise-canceling headphones for this. I use AirPods!
- Stand while you indulge – I head this on an Instagram story the other day + loved it. Indulge in your guilty pleasure –whether that is a nightly scoop of ice cream or scrolling through TikTok – while standing up. It will not only make you feel less guilting, but it will also help limit the amount you do the activity, giving you more time in your day.
- Workout during commercial breaks – September is guns/buns month for me. To help me focus on these areas, I am going to spend commercial breaks doing some light strength training on these areas. Thanks to the dumbells + fitness bands in my home gym it will be pretty easy to get in a few minutes of muscle building.
- Use a stability ball – When I began working from home, I invested in a stability ball instead of an office chair. It helped me back from being as tight + forced me to engage my core. As a bonus, it also helped improve my posture.
- Add half a rep – Increase the efficiency of your workouts by adding half a rep. Instead of doing one squat, do one squat + a half-pulse. The 10 squats you normally do will now be about 15. You can do the same thing with bicep curls, lunges, etc.
- Break it up – Sometimes finding 30 straight minutes is hard. Instead, split up your workout time. Find a video or routine that only takes ten minutes + do it three times. The new Rise app by Rachel Hollis has videos that are 10, 20, and 30 minutes so you can fit a workout into your day no matter what.
Do you have any ideas on how to add more workouts to your day? DM them to me on Instagram; I am always looking for new ideas!