5 Ways to Exercise When You Have No Time
Physical activity is an important part of living a healthy life, but if work and other responsibilities take up a lot of your time and keep you busy, it may be hard to set aside time during the day to exercise. That doesn’t mean you need to be completely sedentary, though, as there are several ways that you can implement exercise into your day and burn calories even when you don’t have any free time.
List Of 5 Exercises
1. Walk, Jog, or Bike to Work
If you’re not far from your office, you can get two workouts in every day by commuting to and from work on foot or riding a bicycle instead of driving or getting the bus. A two to three-mile jog or a five to 10-mile bike ride done twice a day will burn a considerable number of calories, so you will be able to see dramatic results in a short amount of time.While your commute may take a bit longer, you won’t have to fight traffic during rush hour or look for parking. You’ll also save money on gas and everyone loves to save money, don’t they, so that’s an added bonus!
Look for ways to incorporate physical activity into your daily routine, even while you’re doing other tasks. Are you sitting down for the majority of your day like many other office workers? You could use a treadmill desk and work at the same time. You won’t get the same workout you would running on a treadmill, but if you do it for several hours, you’re still getting quite a bit of physical activity. Do you find yourself on the phone with clients often? Put on a headset and go power walking during a few calls and burn a few calories that way.
3. Take Quick Exercise Breaks
You may not have the time to exercise for half an hour or longer, but you can get the blood flowing by performing one or two sets of an exercise each time you have a moment or two to spare. Exercises that you can perform throughout the day without any equipment include push-ups, sit-ups, squats, and jumping jacks.But what if your workplace isn’t ideal for jumping jacks and push-ups whenever you feel like it? You can take exercise breaks while you’re at home instead. Try doing a few sets when you wake up in the morning and again before you go to bed at night.
4. Take the Stairs
There are plenty of ways that you can sacrifice convenience to add physical activity to your day. Opting for the stairs instead of taking the escalator or elevator is one option. It doesn’t take much more time, and if you do a few laps going up and down a set of stairs, you can get a solid workout in a few minutes.Look for other times during your daily routine when you can increase your physical activity by choosing the less convenient option. Maybe instead of parking as close to the front of the store as possible, you park at the back of the lot instead, meaning you have to walk further. Small changes like these all add up.
5. Make Time for a Short Workout
A workout doesn’t need to be long to be effective. With circuit training or high-intensity interval training, you can get a good workout in 15 minutes or fewer. That’s not much time to commit from a 24-hour day.
Anyone can find 15 minutes to carve out of their day for a workout, and the benefits are well worth it. Even busy CEOs make time for physical activity, because they realize the benefits that staying active provides. Any type of exercise releases endorphins, which are great for cognitive function. All you need is to commit a small part of your day, and you’ll be able to work more efficiently.
Not having enough time is one of the most common excuses people use for skipping workouts, but any of the five methods above allow you to exercise with minimal, if any, time commitment.