We all know that we need to be getting more exercise, but it’s not always easy to fit it in. On hectic days, there often isn’t time to add a complete workout that includes strength training and cardio.

The good news? There are plenty of ways to integrate activity naturally into your day—without changing into workout gear and heading to the gym. By making some of these small changes in your routine, you could make a significant difference to your overall health.

Take the stairs

This is a tip as old as time, but it really does work. Instead of choosing elevators or escalators throughout your day, take the stairs instead. Not only do stairs burns calories, but they tone your legs, too. 

Get cycling

Cycling is a tremendously efficient way to travel and the benefits are endless. It’s a low impact workout that also strengthens muscles and improves your heart health. What’s not to love? If you have a bike at home, consider using it to run errands or commute to work instead of hopping in the car.

Park a little further

If you do need to drive somewhere, try parking a little farther from your destination than necessary. This choice will allow you to enjoy a little fresh air and a brief walk before you head back indoors.

Stay active on the phone

Thanks to the pandemic, most of us are spending more time on the phone than ever before. Why not use that time for activity? Phone calls are a great time to fit in a walk, whether you choose to pace across your living room or take a stroll down the street. 

Replace your commute

If you are currently working from home due to the pandemic, giving up your commute has probably given you some time back in your day. Try this: calculate the length of your former commute, then commit to spending that same amount of time in the morning or evening (or both) getting active.

Have a dance party

Who says activity must be hard work? Turn on some tunes and invite your family to join you for a living room dance party. Not only will your dance break help you get some cardio in, but you’ll probably have a great time doing it.

Multitask

If you don’t have time to fit in a full workout, there are plenty of ways to add in a few reps throughout your day. Waiting for the microwave? Do ten calf raises while the timer counts down. Brushing your teeth? Multi-task by completing a set of squats at the same time. Stuck on hold? Do sit-ups while you wait. You might be surprised by how your micro workouts add up!

Take stretch breaks

If you work at a desk, there are tremendous benefits to taking regular stretch breaks. Be sure to get up for a two-minute stretch break at least once an hour. Not only will the breaks add activity to your day, but they may help improve your focus on your work as well.

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