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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

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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

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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.

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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.

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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

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Daniel Wallen

Freelance Writer

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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