Advertising
Advertising

5 Creative Ways To Squeeze Exercise Into Your Day, Especially When Busy

5 Creative Ways To Squeeze Exercise Into Your Day, Especially When Busy

I know it’s easy to blame your lack of physical activity on your busy life, but exercise doesn’t have to be complicated or time-consuming. Get fit on your schedule with these five creative ways to squeeze exercise into your day.

1. Start your day right with five minutes of movement as soon as you wake up.

Who says you have to train for an hour in the gym as soon as you start a new fitness plan? No one with half a brain. In order to create a new healthy habit that you can stick with, begin with a lifestyle change that is so small that you barely notice it. To illustrate, let’s say you have to be at work by 8 a.m., so you usually wake up around 6:30-7:00 a.m. (Note: I’m just using examples to make sure you get the idea, modify this to fit your own schedule). Simply wake up 10 or 15 minutes early and do the following workout*:

15-30 squats

Advertising

25-50 jumping jacks or run in place for 30 seconds (giving options here, because I notice most women hate jumping jacks, yes I know why, but I’m not saying it since that would be a little awkward)

10-25 push-ups (with your hands elevated on your wall or kitchen sink if needed)

25-50 jumping jacks or run in place for 30 seconds

Advertising

5 yoga poses/stretches of your choosing (make sure you take care of your upper *and* lower body)

*Note: I’m listing ranges of repetitions instead of a specific number, because I’m sure a wide range of folks with a variety of experience levels are reading this. If you’re not sure where to start, do this during your first training session: assuming a scale of 1-10 that describes how tired you feel, stop the exercise at #5. Write down how many repetitions you are able to perform and gradually add 2-5 more per workout to make it more difficult. Begin by performing a single set of every exercise listed for as many repetitions as you can safely, which should take about five minutes. When that becomes too easy, make it two sets. When that becomes too easy, make it three sets. You get the idea.

2. Get your gym gear together the night before.

Before you go to bed, lay out your gym and work clothes for the next day. It’s a lot easier to get organized while you’re still half-conscious than it is before you’ve had your coffee (and feeling like a zombie). For bonus points, put your gym shoes and socks next to the bed. If you workout in the evening, collect your training gear, put it in a bag, and toss it into your car.

Advertising

3. Treat exercise as if it is your job.

Exercise should be an enjoyable experience (if you’re doing it right), but there is no denying that you’re not always going to feel like working out. But since exercise is just as important for your physical health as going to work is for your fiscal health, why should it be treated any differently? Treat exercise as if it is a very important appointment by scheduling your training days on a calendar or planner. Aim to exercise on the same days, at the same times, every single week. If repeated consistently, this will train your brain to turn exercise into a consistent habit that doesn’t require much thought process.

4. Take a mid-day walk to relax and unwind.

Remember that early morning workout I gave you in point #1? If you’re interested in bonus points, here’s another easy way to squeeze exercise into your day. Sometime around the middle of your day (maybe at lunch time?), go for a 10-30 minute walk downtown or at a park. Breathe deeply and try to quiet your inner-chatter, enjoying the peace and silence, while you walk. You’ll come back to work re-charged and ready to make the most of the rest of your day (plus, you’ll burn extra calories too!).

5. Remember why exercising is important in the first place.

Never forget why pursuing health and fitness is so important in the first place. Do you want to be a positive example for your children? Could you use more energy to carry you gracefully throughout your days? Would you like to get fit so you can feel more confident in your body? Are you taking expensive pills with nasty side-effects, all of which could be avoided if you made a better effort to take care of yourself? Whatever the case may be, know your why.

Advertising

Questions for the Comments:

  • If you struggle to motivate yourself to exercise, why is that? No time or energy; overwhelmed or don’t know how to start; it’s too boring; lack of social support; (insert your thing here)?
  • If you plan to try out the “top o’ the morning” workout above, do you have any questions (and are you excited to crush it)?
  • If you know of any other ways to squeeze exercise into your day, please tell us in the comments so everybody can benefit!

Featured photo credit: Jogging with the kids/Ed Yourdon via flickr.com

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

10 Reasons Why New Year’s Resolutions Fail Less Thinking, More Doing: Develop the Action Habit Today How To Hustle: 10 Habits Of Highly Successful Hustlers 9 Things to Remember When You’re Having a Bad Day facebook addiction 5 Reasons for Your Facebook Addiction (and How to Break It)

Trending in Fitness

1 15 Fitness Goals That Will Help You Live a Healthier Life This Year 2 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks 3 How to Lose Belly Fat: One Effective Strategy to Get in Shape 4 7 Simple Rules to Live by to Get in Shape in Two Weeks 5 Can You Really Detox Your Body to Achieve Weight Loss?

Read Next

Advertising
Advertising
Advertising

Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

Advertising

2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

Advertising

5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

Advertising

8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

Advertising

11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

Read Next