When your schedule is packed to the brim, exercise is often the first thing to go, because "there's just no time".
The "all or nothing" mindset (either I work out for 40 minutes today, or I don't) doesn't help much with weight management or staying healthy.
The good news? Short bursts of exercise add up.
Here are 7 simple, effective ways to sneak a workout into your busy schedule:
1. Add walking to your daily routine
If you drive to work, park a little further from the office so you get 5–10 minutes of walking in. If you take the bus, alight one stop early and walk the rest of the way.
Have a dog? Walk it twice a day!
Aim to walk at least 10 minutes every day. It's good for your heart and lungs, and walking can also help reduce stress and lift your mood.
2. Sweat it out before your shower
Before each shower, set a timer and do 5–10 minutes of jumping jacks. Depending on your weight and pace, that can burn around 90 calories.
You can also alternate between jumping jacks and 50 crunches or sit-ups each day.
3. Work out while you wait
Waiting for the lift, bus or train? Use the time to strengthen your core:
- Stand with your feet parallel and your knees relaxed.
- Tighten the muscles around your belly button.
- Lift through your upper body, then release.
- Finally, squeeze your glutes for a few seconds.
4. Netflix and exercise
While watching TV, do leg exercises or lift small weights instead of melting into the sofa.
Tip: keep your weights, yoga mat or kettlebell next to the TV. They're easy to reach and a great reminder!
5. A beauty workout before your beauty sleep
Before bed, or while your facial mask is on, do a few reps of dumbbell exercises or hold a plank.
6. Burn calories before you eat them
While waiting for the soup to boil or the rice to cook, try standing push-ups. Stand about an arm's length from the kitchen counter, place your hands on the edge, and push in and out to tone your arms and shoulders.
7. Work out while you work
Whether you're at home or in the office, swap your chair for an exercise ball for 10 minutes at a time. Sitting on it engages your core, and stronger core muscles help protect your lower back and support better posture.
Small moves, big difference
These mini workouts are a great way to stay active and motivated, but they work best alongside regular exercise. Health guidelines generally recommend at least 150 minutes of moderate activity a week, which is about 30 minutes, 5 days a week.
Have fun, and here's to great health!
