Creative ways to get exercise with a busy schedule — Wondering how?

Do you want to get into exercise but can’t seem to find the time? No worries, you can still engage in some sort of creative ways to get exercise.

Exercise is a type of bodily activity that improves or maintains physical fitness as well as overall health and wellness. It is done for a variety of reasons, including aiding growth and improving strength, developing muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, improving health, or simply for fun. Many people prefer to exercise outside, where they can congregate in groups, socialize, and improve their physical and mental health.

Physical exercises are classified into three types based on their overall effect on the human body:

• Aerobic exercise is defined as any physical activity that requires the use of large muscle groups and causes the body to use more oxygen than it would while resting. Aerobic exercise is intended to improve cardiovascular endurance. Running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training, and long-distance running are all examples of aerobic exercise.
• Anaerobic exercise, which includes resistance and strength training, can firm, strengthen, and increase muscle mass while also improving bone density, balance, and coordination. Push-ups, pull-ups, lunges, squats, and bench presses are all examples of strength exercises.
• Flexibility exercises lengthen and stretch muscles. Stretching exercises help to improve joint flexibility and keep muscles limber. The goal is to increase the range of motion, which can reduce the likelihood of injury.

Physical activity can also include training for accuracy, agility, power, and speed.

Fig. Association between physical activity and stress balance

However, the burning question remains: how do I fit exercise into my hectic schedule? Who wouldn’t want to come home after a long day and watch a show?

You used to move your body while playing as a child; you didn’t consider working out. An active childhood typically included swinging from monkey bars, running through the park, and playing soccer with friends.

If the thought of working up a sweat makes you miserable as an adult, it might be time to consider enjoyable activities that will make you want to move around like a kid once more.

Adults should engage in 150-300 minutes of moderate-intensity physical activity per week. Starting with as little as 30 minutes per day will put you right in the middle of that range. But no one wants to put in half an hour a day doing something they despise. You’ll get the most out of creative ways to get exercise you enjoy, and you’ll want to do them again and again.

Wondering how to get into exercise in your busy schedule?

The list of ways to get exercise that will increase your heart rate while also adding some fun to your schedule is provided below.

1. Party to dance

How recently have you danced to your favorite tunes? Turn on some music, close the curtains if your neighbors are particularly nosy, and start moving.

2. Take a break outside for lunch.

It’s time to take a short break from your day and leave the library! Allow yourself to take a break from your laptop and enjoy your lunch break outside; a quick stroll will help you focus and will boost your confidence going into your exams. Exercise need not involve performing 20 pushups; it could be as easy as going for a quick stroll through the neighborhood park or making a short walk to the local coffee shop. Put on some sneakers and begin looking around you!

3. Frisbee

Playing frisbee with a friend is a quick and simple way to get moving. To make it more of a workout, ask them to make you run for the frisbee so you can track how many times you can throw it back and forth without dropping it.

4. Bring your dog to a canine gathering.

If you own a dog, liven up your routine by bringing your pet to a dog meetup where you can connect with other people who share your passion for dogs and go for a walk, run, or hike together.

5. Deskercise.

You are not required to remain motionless while working at a desk. Read emails or talk on the phone while performing biceps curls and overhead extensions with hand weights.

6. Bring up walking meetings.

By holding meetings outside of the conference room and avoiding the traditional sit-down format, you can speed up business operations.

1. Discuss with your coworkers.

When you can, get up from your desk and talk to your coworkers rather than calling, emailing, or instant messaging them.

2. Bodyweight lunges

No stairways? No issue. After every bathroom visit, while your coffee is brewing, or whenever you get up from a chair, perform 30 seconds of bodyweight lunges.

3. Before you get in the shower, work up a sweat in the bathroom.

Try some of these exercises as the water warms up until you start to perspire enough to need a shower: Perform triceps dips or incline push-ups with your feet raised using the edge of the tub or toilet. Alternately, hold a full bottle of shampoo or conditioner in each hand and perform bicep curls or cross-body jabs while alternating uppercuts.

4. If you really don’t have any time, get up.

Your body may benefit more from simply standing up throughout the day than from fitting in a quick workout and then spending the rest of the day sitting down.

So, if you’re short on time, try the above-mentioned inventive ways to get exercise, and you might find that you get into exercise in less time.

Always keep in mind that every step matters!

References:

1. Wikipedia. https://en.wikipedia.org/wiki/Exercise. Accessed on: 12.1.22
2. 30 fun ways to get 30 minutes of physical activity today. Queensland Health. https://www.health.qld.gov.au/news-events/news/30-ways-to-get-active-exercise-fun. Accessed on: 12.1.22
3. 13 Easy Ways to Sneak Exercise Into Your Day. Everyday Health. https://www.everydayhealth.com/hs/weight-management-guide/easy-ways-to-sneak-exercise-into-your-day/. Accessed on: 12.1.22
4. 16 Genius Ways to Exercise When You Have No Time to Work Out. Cosmopolitan. https://www.cosmopolitan.com/health-fitness/advice/a29375/17-genius-ways-to-exercise-when-you-have-no-time-to-work-out/. Accessed on: 12.1.22