If you’re like most people, you don’t have the time to dedicate hours a day to working out. You need something that can get your body moving without taking too much of your time. Luckily, there are plenty of ways that work for everyone from students to busy parents and workers with full schedules. Add these creative quick exercises into your day and you just might find yourself getting more exercise in less time.
1. Use stairs instead of an escalator or elevator when possible. It may seem really simple but if you do this every time it adds up quickly over the course of a month! Taking the stairs also helps strengthen leg muscles along with improving lower back strength which is crucial for avoiding aches and pains. Take the stairs twice when you enter buildings. For this one, all you have to do is turn around and head back down two floors after you reach your destination if there are stairs available. It’s great for working out your calves and it doesn’t take up much time!
2. Get a pedometer and track your steps. It’s a little gadget that can help you reach your goals, but it may be hard to stick to without the right motivation. Set a goal for how many steps you want to take each day and turn it into a challenge with friends or family members. Everyone wins!
3. Try speed walking instead of regular walking. This is great for those days where you just don’t have time to drive to the gym for a workout class. Your legs will feel very different at first, but you should get used to it quickly! Just walk as fast as you comfortably can without sacrificing proper posture or form. You can also sprint if needed.
4. Walk or bike to nearby places instead of driving whenever possible. It may not seem like it would make a big difference, but being conscious about your activity level is key. If you can get away with walking one mile instead of driving, do it! Little things really do add up. You may also consider biking or jogging if the distance is long enough since this will burn even more calories than regular walking.
5. Do wall squats while waiting in line at school or work. This exercise works both your quads and glutes (butt muscles), and the great thing is that no one will even notice! Start in an upright position with your back against a wall and down until your thighs are parallel to the floor. Hold that position for as long as possible, then push yourself up to the starting point with your legs straight.
6. Try yoga or Pilates at home instead of going to a studio. This is great because you can get in shape without leaving your house and it’s actually one of the most common ways people get started exercising. Both activities are also extremely easy to follow along with, even if you’ve never practiced yoga or Pilates before! There are plenty of online tutorials and videos available; all you have to do is find one and get to work. You can also sign up for a free trial month at many studios to see which ones you like best before committing further.
7. Use a jump rope instead of taking the elevator or escalator. You may have to practice a little before you get the hang of it, but jumping rope is an excellent cardio exercise that can help tone your legs and improve cardiovascular endurance.
8. Get some play time with your kids (or babysit for someone else). If you’re a parent, this one is pretty self-explanatory! One way to make use out of this idea is by playing tag or hide and seek; these games will definitely get your heart pumping! Caregivers such as nannies and daycare providers may also find this useful since they might not always be able to afford personal workplace gym memberships for themselves.
9. Walk in place while watching TV or listening to music. This helps strengthen your core muscles which provide support for your spine and also help protect against injuries by strengthening joints and improving balance. You might not think that these types of exercises will make a difference but they really add up over time!
Hope you enjoyed this creative quick exercise that can be done at home or even at work.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.