Our 8 Favorite Ways to Fit Exercise Into Your Busy Day
1. Start your day with movement.
Anyone else have the habit of snoozing their alarm in the morning? Instead of laying in bed for those extra 5-10 minutes, see if you can start your day with some movement. Here are some short exercise videos to follow along with, leaving you ready to tackle the day.
- Get energized with this 5-min cardio warm-up from Wishrouter-favorite FitnessBlender
- This "yoga quickie" from Shona Vertue is perfect for when you're in a rush and have 10 minutes to move (and hopefully a little more chilled out my the end)
2. Turn your commute into an exercise opportunity
Your commute is a great time to fit in some exercise. Try getting off your train or bus a few stops early and walk the rest of the commute. Most cities have great bike share programs so try out biking to work - you don’t have to worry about locking it and it’s a great way to test the strategy before you invest in your own bike. Driving? Even parking your car farther from work can help you get some extra steps in.
Pro-tip: Working from home? Think of the ’commute time you’re saving and spend it walking around the neighborhood or doing a quick workout video before settling down at your desk.
3. Walk & talk
Most of us spend a lot of our time sitting while on our phones, whether we’re on a call, texting, or scrolling through social media. Next time you’re on the phone with friends, family, or coworkers, switch it up and try walking while you talk as an easy way to get some movement in! If you don’t need your computer in front of you, getting some steps in during work calls can help boost your energy and productivity.
4. Have an active lunch break
We definitely want you to have time to relax and refuel, but lunch breaks are a great time to get some movement in too. If you’re getting food to go, pick a spot that’s a 10-minute walk away. At a desk all day? Try an office-friendly workout. Felling a bit too full after lunch? Get out for a 20-minute walk to help you digest.
"Remember, every step you take is better than nothing, so start small if you have to and build up to a more active day over time."
5. Climb up those stairs
Whenever possible, try to take the stairs to get some extra steps in and strengthen your calves. If you have stairs in your home, there are also some simple stair workouts you can try out. We know going up and down your own stairs can feel a little repetitive, so put on some fun music or a podcast in the background.
6. Work out while you wait
No one likes waiting in line, but it is an inevitable part of life. Why not turn that time into an exercise opportunity? When you’re waiting in line to order a cup of coffee or at the grocery store, try doing some calf raises. Just stand shoulder width apart, get on your tiptoes, pause while flexing your calves, and gently lower your heels back down. While we can’t promise repeating them in line will make the wait time shorter, we can promise that your calves will get a mini-workout. Check out these other in-line exercises from Popsugar too!
7. Substitute a coffee for a workout date
While traditional coffee or lunch dates are nice, why not switch up your plans with some active date ideas (good for social distancing too!)? Hiking, biking, kayaking, and the gold driving range are some great ways to mix exercise and social time. You may even find a new pastime for yourself! Still want coffee? Take it to-go and find a park to explore. Try making this a recurring event, since having someone with you for support can be a great way to stay motivated.
8. Set reminders for yourself to stand up!
If you can, try getting up for a 5-minute break every hour. Take a walk, do some squats or shoulder rolls, or just simply get up to stretch. Sitting for too long is not great for our bodies, but there are lots of mini-stretches you can do to help with that! Here’s a video with some of our favorites.
Summing it all up...
We know life gets busy and your day can feel hectic, but even small amounts of movement can improve your mood, focus, and stress levels. Hopefully this list inspires you to find new ways to fit in exercise throughout your day. Remember, every step you take is better than nothing, so start small if you have to and build up to a more active day over time. Try picking an action from this list and commit to doing it today, and choose another for tomorrow. You got this!