How To Sneak Exercise Into Your Life!

How To Sneak Exercise Into Your Life

We all need to be exercising.

How To Sneak Exercise Into Your Life!

Most adults should exercise at moderate intensity for about 150 minutes per week — or about 20 minutes of vigorous activity three times per week. But that doesn’t mean you have to go to a dedicated gym or get a pricey fitness app to get fit.

There are many ways to be physically active outside of officially recognized forms of exercise. And the good news is that you don’t need to do it all at once.

An activity can be done in bursts of as little as ten minutes. This is good news for that adults-on-the-go who are lucky to get 20 or 30 minutes to themselves, let alone the time it takes to get to the gym and complete a dedicated workout. These shorter bursts of activity are much easier to come by and can be worked into our day at times that work for all of us.

With that in mind, here are a few ways to sneak 10 minutes’ worth of physical activity into your day, several times a day, a way of finding dead zones in the day to squeeze in a quick workout whereas another strategy is to think of things you’re already doing and see how to transform them into exercise. How many of these can you fit into your schedule? Let’s see how to sneak exercise into your life!

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Dedicate just 10 mins Before You Shower.

One of the best ways to wake up in the morning is with a little physical activity — it can be even more effective than coffee/tea. You can do a ten-minute workout made up of stretches, planks, push-ups, sit-ups, squats, and “wall sits” every morning before taking the shower.

Routine A- Beginners

Stretching Exercises- (standing) Toe Touches, Side Twists, Backward Bends, Front and Side Leg Raises, Bi-Directional Arm Swings.

how to do a proper squat How To Sneak Exercise Into Your Life

Body Weight Squats (as many in 2 sets)

Body Weight Lunges (as many in 2 sets) How To?

Side Lunges (as many in 2 sets) How To?

Jumping Jacks (as many in 2 sets) How To?

Routine B- Intermediate–To Be Performed In Addition To Routine A

Wall/Normal Push-Ups (as many in 2 sets) How To?

Planks (as many in 2 sets) How To?

Crunches (as many in 2 sets) How To?

Wall Sits (as many in 2 sets) How To?

In all, it takes less than 15 minutes from start to finish, and you are already about one-third of the way done with your vigorous exercise goal for the day. Go to sleep ten minutes earlier than you normally would make sure you can get up on time, be advised

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Play with your Kids.

If you can’t get away from your kids for a few minutes, find ways to involve them in your workouts. Kids are naturally energetic and few can match their enthusiasm for a good time. All that they want is to run around and someone to catch up with them, which is a great source of exercise in itself. Check out what they love doing and inculcate that in your routine.

Or involve in their Sports Activity…

play with kids How To Sneak Exercise Into Your Life

That works for slightly older kids, get them to play field games like football with you, and if not that, the least that you can do is play referee for them because you get to run. It any day beats being lounged in front of the TV with a pack of Lay’s. Plus you get the tag of being a Cool Dad/Mom and that’s one fun way how to sneak exercise into your life!

Clean the House.

Take a look at all the household work that has to be done in and around your home. Are you paying someone to landscape your yard or vacuum your carpets? Taking back these chores is more an opportunity for physical activity, and you’ll save money, too.

Isn’t it amazing, the number of your neighbors who have health club memberships but have somebody do all their little household chores? Doing your own lawn or raking can add a lot of physical activity to your day.

While outdoor, physically demanding chores are the best exercise opportunities, you should also note that indoor cleaning and vacuuming also generate a fair amount of body heat, which means it also counts as physical activity.

Make Your Commute Your Exercise.

In the same vein as doing household chores for exercise, if you walk, bike, or even run to your job, you won’t have to worry about trying to squeeze in “real exercise” the rest of the day.

commuting to work on a bike How To Sneak Exercise Into Your Life

“A lot of people are busy, so what are the things you have to do anyway that you can make more time-efficient?”

If your workplace is too far to walk or bike, you could also consider walking up and down steps as part of your commute. And try as much as possible to avoid using elevators. Using the staircase is a great way to get a high-intensity workout without scheduling separately for it.

Turn Wait Times Into Flex Times.

Waiting in traffic or long lines is the perfect opportunity for a few targeted muscle exercises. If you’re stuck behind the wheel and cars aren’t moving, contract your core muscles and try to hold it for 30 seconds at a time.

If you’re standing in line, do some calf raises or flex your gluteal muscles (your butt!) for similar periods of time before releasing them.

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Take Calls Standing Up.

If you spend a lot of time on the phone at work, use that time to get off your seat and stretch your legs. The person on the other line won’t have a clue how odd you look and you could easily get the blood flowing through your body again.

Do Your Own Coffee-Fetching.

Assistants are great, but they secretly derive the physical benefit of doing your busy work while you spend more time sitting still. Every now and then, give your assistant a break and do your own tasks that require you to get up and get moving.

Closing Notes:

While not having time to exercise in some form or another is not excusable, finding a time to include it in your busy routine will pay off dividends in the long term. Of the above-mentioned methods, a disclaimer should be extended stating that sometimes it’s not possible to do so because of culture and/or climate. For example, a very extreme climate would most definitely be a discouragement to commuting by a cycle or jogging to work. Also, imagine the CEO of Fortune 500 company running a lawnmower in his front lawn in a culturally different country like India.

But then why not?

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Also Read: How To Sneak Movement In Your Life