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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

More by this author

Daniel Wallen

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

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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