No time to exercise? Here’s how to sneak fitness into your day


The benefits of exercise are known to all of us. Yet it is always neglected in our daily schedule, and we blame it on the lack of time. What if we could sneak fitness into our busy everyday lives? If you think it’s impossible, think again, because you might be wrong.

Experts suggest that an average person needs 150 minutes of aerobic exercise every week. If we spread it over a week, it would be about 20 minutes a day. It is a reasonable goal that you can set and maintain in a day. Here are some ways you can stay healthy in the midst of your busy schedules.

  1. Rise, shine and stretch: As soon as you wake up, don’t immediately start finishing your to-do list for the day. Stretch a little and add a simple exercise routine. This will help you start your day on a positive note.
  2. Tense muscles: Try to tighten your muscles by sitting alone at your desk. For example, tighten your abs for a few seconds and release. Repeat this a few times. Similarly, sit on your chair and with your hands under your chair, pull the chair up with both hands and stay in that position for a few seconds before releasing your hand.
  3. Don’t sit too long: Scientists suggest that sitting too long is just as bad as smoking. So take breaks and move. Connect with your colleague and discuss the information you want to text or email. Read those long emails or peruse the PowerPoint presentation while standing. Walk to the water dispenser and fill your bottle. Straighten your body and release the tension.
  4. Run an extra mile: Try to walk a little more than your usual steps each day. Park your car further than usual and get those extra stairs. Instead of the elevator, use the stairs up and down. Don’t order your food. Walk to your office cafeteria and get the food or drink you need.
  5. A jogging stroller for moms: Are you a mom of a toddler? It may be difficult for you to hand over the child to someone else and find time for yourself to play sports. Grab a stroller, strap the child in and go for a walk. It will be rejuvenating for you and fun for the baby.
  6. Take a walk after lunch: A short walk after lunch will help you escape your drowsy feeling and also help you digest your food and free up time from your seat. Bring your loved one or colleague and enjoy your walk.
  7. Take public transport: Contribute to reducing air pollution and improving your health by using public transport. This mode of transport allows you to walk a little extra to board public transport and reach your destination.
  8. Use a bicycle for transportation: Many employees, now in metropolitan city headquarters, cycle to work. It is a better alternative to public transport and keeps your body active and healthy.
  9. Give your dog a long walk: Your dog deserves extra love. Show it by taking it for a longer walk than usual. Your dog will be as happy as your health.
  10. Give your domestic help a day off: Ask your gardener or maid to take a break and enjoy their day off with their family. In the meantime, sneak in some family time, too. Involve your loved ones in gardening and house cleaning. Make it a fun activity that allows you to spend quality time with your partner and kids and keeps you active.
  11. Say goodbye to the bank: We really feel like wrapping a blanket around ourselves and lounging on the couch or watching TV all day. Work on that feeling. Watch your favorite movie while folding your clothes or mopping the floor. Keep the remote close to the TV so you can walk a bit each time or feel the urge to change channels. Run on your treadmill or ride your workout cycle while watching your favorite series. In this way you saturate your body and mind.
  12. Use technology: We live in a technologically advanced world. Make sure you make the most of getting fit and maintaining your health. Set reminders or alarms to drink water and take breaks. Use smart watches and set goals for the number of steps you should walk each day. Measure your calorie loss and set reasonable goals each day.
  13. Make your Friday evenings healthy: Say no to parties and pubs. Host a mini volleyball or badminton game in your backyard and spend your Friday nights with your friends and family. You can also have a dance party to burn calories and not make it seem like exercise.


Most of the diseases we get these days are lifestyle related and preventable. We just need a little caution and interest to change our lifestyle. If you can schedule time for a workout, that’s best. But even if you can’t, it’s not hard to sneak into your day and walk, and not doing it will only be an excuse. Follow the given tips and enjoy a healthy life.

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