Everyone knows the importance of exercise in our life. But, in today’s busy life, long working hours, and obsession with web series or video games, we are gradually becoming inactive. After a busy day at the office or household work, we all prefer to sit or lie comfortably and make excuses to avoid exercise. Sitting long hours has many disadvantages, such as overeating, slow metabolism, backache, lethargy, neck ache, sleeping difficulty, and sometimes decreased memory retention.
The doctors recommend exercising at least 30 minutes per day or 150 minutes per week is crucial to stay healthy and fit. But, everyday hustle can’t allow us to spare this time. Therefore, you can add the following effortless and fun ways to stay healthy during your busy day:
- Indulge with kids
Running or playing games with the kids is one of the best exercises to stay active. It can also help you emotionally connect with your children and develop a healthy relationship. You can play some effective and easy-moving games, such as football, catching a ball, cricket, Frisbee throw, and basketball. Playing with kids is like killing two birds with a stone, as you can participate in their life by maintaining your health.
- Avoid elevators
Taking the stairs instead of a lift or escalator is an immense workout for the gluteus and leg muscles. Climbing and descending stairs are no doubt tiring and boring, that’s why everyone prefers escalators, but it is the best exercise if you have a spare few minutes. Climbing stairs increase heart rate and improve heart health. You can level up the stair climbing exercise by raising your heel from the edge of a step or skipping one stair.
- Workout in kitchen
Spare standing time while waiting for your tea to boil or preparing food can be utilized for some workout. You can perform some squats, countertop press-ups, calf raises, or walking lunges. You can play some music and dance. Do any of these exercises, and you will feel the burning of extra calories.
- Dance sessions
You can turn on the volume of your speakers and dance. Dancing is a great way to improve balance and coordination while burning calories. Dancing also increases happy hormones in our body and is a great stress-buster. If you are a working woman and don’t have time, you can do this while vacuuming, folding clothes, doing laundry, and cooking meal. You can incorporate your family and kids and have a fabulous time with them while dancing.
- Park your vehicle far away from the office
In safe areas, park your vehicle some distance from your office or market and walk for a few steps. Walking some steps here and there increases mobility and doesn’t waste too much time. Walking some steps after lunch and dinner can increase metabolism and reduce the chances of gaining extra pounds.
You can walk with your colleagues and have a healthy discussion. You can also walk while talking on the phone with friends and relatives.
- Change your seat
Replacement of your office chair or sofa while binge-watching TV with a stability ball helps with back pain and reduces the stress on your joints. You can also incorporate stretching to your neck, spine, and hip joint to strengthen core muscles.
- Take your dog out
If you are a pet owner, take your dog out frequently. You can take them to the animal park and run or hike with them. If you don’t own any pets and are fond of them, go to a shelter or your friends and volunteer.
- Convert lousy dinner into a game night
If you have a date or family get-together, don’t be a couch potato and spend the night playing games and fun activities. It will bring all the childhood memories and help better bonding. You can play freeze dance, musical chair, potato sack race, hide and seek, and paint bomb.
- Exercise while watching TV
Binge-watching is the best activity on a relaxing day, but it has many harmful effects on our body. Instead of sitting or lying down while watching TV, you can walk on the treadmill, cycle a stationary bike, do weight-lifting, yoga, pilate, or some stretching. These exercises strengthen the muscle and joints and keep many diseases at bay.
The most crucial point of incorporating any exercise into your routine is persistence. It can sometimes overwhelm you, but trying different things regularly, will help to set a daily routine. Adding these small exercises can impact your overall health, and you feel good and active.