Exercise Hacks for the On-the-go Person
Although time can often feel like a luxury that is hard to come by, it is still possible for busy people to achieve their fitness goals! Check out these exercise tips and quick workouts that can easily fit into a packed schedule:
Deskercise: Transform your workspace into a mini gym with deskercise equipment. Under-desk ellipticals, pedal exercisers, and balance boards are great tools for staying active while sitting at your desk. These compact gadgets allow you to engage your muscles and burn calories without disrupting your workflow. Swap out your office chair for an exercise ball to increase calorie burn and improve posture simultaneously. By incorporating deskercise equipment into your daily routine, you can combat the negative effects of prolonged sitting and boost overall fitness levels.
Multi-tasking Movements: Make the most of every moment by incorporating multi-tasking movements into your daily activities. Whether you’re brushing your teeth, waiting for the kettle to boil, or chatting on the phone, there are plenty of opportunities to sneak in some exercise. Try doing squats, lunges, or calf raises while performing everyday tasks to increase your daily activity level and strengthen key muscles.
High-Intensity Interval Training (HIIT): Short on time? HIIT workouts are your best friend. These quick and intense exercise sessions can take anywhere from 10 to 30 minutes and alternate between bursts of high-intensity activity and brief rest periods. HIIT workouts are incredibly efficient, allowing you to burn calories and improve cardiovascular health in a fraction of the time of traditional workouts. Examples of HIIT workouts include:
Circuit training: Moving through a series of exercises such as jumping jacks, squats, push-ups, or burpees with minimal rest in between.
Pyramid intervals: Increasing and then decreasing the intensity or duration of exercises in a pyramid style, such as 30 seconds hard, 15 seconds rest, 45 seconds hard, 15 seconds rest, and so on.
Mind-Body Practices: Incorporate mind-body practices like yoga, Pilates, or tai chi – a Chinese martial art that focuses on slow movements and meditation – into your fitness routine to improve flexibility, balance, and mental well-being. These gentle yet effective exercises not only strengthen the body but also promote relaxation and stress relief. Whether you prefer a calming yoga flow or invigorating Pilates session, mind-body practices offer a holistic approach to fitness that can easily be adapted to a busy schedule.
Finding the right exercise time: Find an exercise time that works for you based on your energy levels and schedule. Some people prefer to work out first thing in the morning to jumpstart their day, while others find squeezing in a lunchtime workout helps them power through the afternoon slump. Experiment with different times of day to determine when you feel most energized and motivated to exercise.
Consistency is Key: Instead of aiming for long, intense workouts sporadically, focus on incorporating shorter, more frequent exercise sessions into your routine. Consistency is more important than duration, so try to make physical activity a daily habit, even if it’s just for a few minutes at a time.