Easy ways to sneak exercise into your day

We’ve all been there: days where you barely have time to breathe, let alone fit in a workout. 
But busy days don’t mean a workout is out of the question! 
When you’re pressed for time, try some of these simple ways to sneak in some exercise throughout the day.

Take the Stairs
If you're looking for a bit of extra challenge, try walking up the stairs. 
You save time by not waiting for an elevator, and you’ll get some cardio in. Win-win! 
Increase your speed or take two steps at a time. 
Anything that will help you work up a sweat is a win-win for health and fitness.

Make the Bed
Many successful people have said that the first thing they do in the morning is make their bed. 
It’s an easy task that can set you up for daily success. 
Take two minutes to make your bed. 
You’ll get your body moving and conquer the first task of the day. Win!

Car parking

Park farther than you need to
This also applies to other situations—those steps can really add up when you take the long way around. 
Park at the back of the supermarket parking lot, go around an extra lane when you walk the dog, or walk to the coffee shop that’s not closest to your house. 
Small steps can make a big difference.

Make the most of your wait
When you’re on your morning commute, or standing in line for your morning caffeine boost, it’s easy to fit in a few small movements.
If you’re sitting, flex your ab muscles or tighten your glutes and hold it for 30 seconds. 
If you’re standing, do some calf raises or squats. 

Confident businessman walking with colleagues outside office building

Take your meetings on the go
If you can, take advantage of nice weather and work up a sweat by going for a walk during your meetings. 
Not only does the exercise improve creativity and brain function, but it will also give you an opportunity to get out of that stuffy office and enjoy the fresh air.

Do your own chores
Cleaning the house, watering your garden, and other chores are great daily exercises. 
Doing those chores, yourself, instead of paying someone else to do it, will save you money and build your strength.

Brush and Squat
You  brush your teeth each morning, so this should be an easy one. 
Do some squats while you brush your teeth. 
Not only will you strengthen your quads and get your heart beating, but you’ll be also a fit, multitasking pro in no time.
Not only will you strengthen your quads and get your heart beating, but you’ll be also a fit, multitasking pro in no time.

Hand wash the dishes
After making dinner (or serving takeout after a busy day, if we’re being honest), hand wash the dishes. 
It’s more effective than the dishwasher and better than paying a maid to do it. 

Play with kids/dog
Even after a long, busy day, you should still make time for your kids or that little dog who spends the day waiting for you to get back from work. 
Playing with them will bring both of you joy, as they will be happy to play with you and the endorphins that come from physical activity will also put you in a good mood.

Deskercise
Sitting at a desk doesn’t mean you have to sit still. 
Stretch, get some hand weights and do biceps curls and overhead extensions while reading email or talking on the phone.

Serious male boss talking to female manager at her workplace while she working at computer. Business communication concept

Talk to your coworkers
Whenever possible, get up and have a conversation with your co-workers instead of instant messaging, emailing, or calling them from your workstation.

Skip happy hour and do something active
Every other Friday, skip going out for drinks with co-workers and instead organize a game of Frisbee, soccer, badminton, or start a walking club and invite them along.

Sport. Women exercise in the park

Get fit with friends
When a friend suggests getting together, don’t always default to the usual dinner, drinks, or movie date. 
Propose something active like a game of tennis or golf or go out dancing or to a yoga class together. 

Don’t let TV time be sedentary time
Set up a treadmill, elliptical machine, or a stationary bike, and squeeze in a workout while you watch television. 
Alternatively, clear a space where you can set up a mat to do floor exercises, lift weights, or do leg lifts with ankle weights while watching TV.