Affinity Health, a leading provider of high-quality health cover, highlights five fun and creative ways to sneak in exercise when you’re short on time.
“In our busy lives, finding time for exercise can often feel impossible. Between work, family, and other commitments, it’s no wonder that fitness often takes a back seat,” says < Murray Hewlett, CEO of Affinity Health.
“Maintaining an active lifestyle is essential for our physical and mental well-being. Fortunately, you don’t have to spend hours at the gym to achieve this. Plenty of other activities and habits can contribute to a healthy lifestyle.”
1. Desk-exercises
For those who spend long hours at a desk, deskercise is a fantastic way to stay active without leaving your workspace. Incorporate simple exercises into your day, like seated leg lifts, desk push-ups, or chair squats. These exercises can help improve circulation, boost energy levels, and prevent stiffness from sitting for extended periods.
2. Walking Meetings
Consider hosting your meetings outside, incorporating a walking element. Walking meetings can be a fantastic way to blend work with physical activity. Not only does it allow you to enjoy the outdoors, but it also promotes exercise while engaging in business discussions. It’s a refreshing alternative to traditional conference room meetings and can positively impact productivity and well-being.
Here are some tips to make your walking meetings even more productive and enjoyable:
- Plan the Route: Before the meeting, decide on a suitable route that aligns with the expected duration and the participants’ comfort level. Ensure it’s a safe and quiet path to minimise distractions.
- Dress Appropriately: Encourage everyone to wear comfortable shoes and weather-appropriate clothing so the focus remains on the discussion rather than discomfort.
- Stay Organised: Bring necessary materials such as notebooks, digital devices, or recording tools.
- Mind Your Pace: Maintain a pace that allows easy conversation while walking. Avoid walking too fast, which might make it challenging to communicate effectively.
- Take Notes: Assign someone to jot down key points or record the conversation if needed. This ensures that important ideas and decisions aren’t lost during the meeting.
3. Stair Climbing
If you work in a building with stairs, take advantage of them for quick exercise. Rather than using the elevator, opt for the stairs whenever possible. Climbing stairs can provide an effective lower-body workout and help improve cardiovascular fitness. Challenge yourself by increasing your pace or taking two steps at a time.
To incorporate more physical activity into your daily routine, park farther away from your workplace when you arrive. This will encourage you to walk extra to and from your car. If feasible, consider walking or biking to work instead of driving if the distance allows it. By doing so, you not only increase your daily step count but also contribute to reducing your carbon footprint.
4. Short Workouts
High-intensity interval training (HIIT) workouts are an excellent option for those with limited time. HIIT workouts involve short bursts of intense exercise followed by brief rest periods. You can find a variety of HIIT workouts online, ranging from five to 20 minutes. Many of these workouts require minimal to no equipment, making them perfect for squeezing in exercise during a busy day.
5. Household chores
Did you know that mundane household chores you do every day can contribute to your fitness goals?
- Cleaning your home through sweeping or vacuuming involves repetitive movements that engage your upper body and core muscles. These activities can help you burn calories, with the potential to burn up to 200 calories per hour, depending on the size of your home. It’s a productive way to keep your living space tidy and get some exercise in.
- Gardening is not only therapeutic but also an excellent way to stay active. Planting, weeding, and raking can burn around 300 calories per hour.
- Cleaning windows might seem like a hassle, but it can be a great arm workout. The scrubbing and wiping motion engages your biceps and triceps, helping you burn about 200 calories per hour.
- Sorting, loading, and unloading the laundry can keep you on your feet and moving around. This constant activity can help you burn up to 70 calories in 30 minutes.