Being active offers a lot of benefits. It can help you lose weight, reduce the risk of heart disease and cognitive impairment, lower blood pressure, increase your energy levels, improve your health, mood, productivity, and quality of sleep, boost your immune system and improve your focus and alertness. Being healthier and happier can save you money and time by reducing absences and leave from work as well as potential medical costs. However, not everyone can squeeze a few minutes of exercise into their day due to their busy schedule. So here are some ways on how you can squeeze 30 minutes of exercise into your day.
- Walking exercise
Waking is an easy and cheap alternative to gyms. So instead of taking the bus, consider walking to your destination. If you need to take the train to work, you can get off the train a few stops early then walk to your office. You can monitor the number of steps you take daily with a pedometer and compute the calories burned.
- Get up early to exercise
Get up 20 to 30 minutes earlier than usual so that you can exercise before you go to school or work. You can run or jog around the block or run on the treadmill at home. It will boost your energy and improve your mood as well. If you can’t get up early in the morning, you can exercise at the end of the day instead.
- Lunchtime workouts
You can use your lunch break to work out. Lunchtime workouts are a great way to re-energize your day. If there’s a recreation center nearby, you can go for a swim or play badminton during your lunch break. Brisk walking is also a good way to take a break from the computer and refresh your mind.
- Exercise at home
There are a lot of online programs that you can follow at home. These programs provide tips and advice on what exercises are suitable for your fitness level. TV channels and fitness DVDs offer various workout routines, so you don’t need to go to the gym to exercise. You can also buy a piece of home gym equipment such as kettlebells and dumbbells if you’re doing muscle-strengthening exercises.
- Find a workout partner
Working out with your family and friends is a great way to fit exercise into your daily life. It is motivating to be with people who share your fitness goals. You can encourage each other to achieve new heights. Your workout sessions can consist of running or cycling together during the weekends or participating in team sports. There are times when you don’t want to step outside or move at all. But when you have a workout partner, you are less likely to skip a session because you don’t want to let them down.
- Make a fitness plan
Consider making a fitness plan, especially if time is important to you. By having a fixed workout schedule, you can focus on your fitness goals. However, you should be flexible as well. Sometimes, things happen, and you need to skip a workout session. But when you have a fitness plan, you’ll be more likely to follow and stick to it.
- Get active
Doing something is better than doing nothing. Working out for 30 minutes is always better from a fitness and health perspective than lazing around, so get active. For example, you can spend the next 30 minutes cleaning your house or take a 30-minute jog around the block. The key is moving your body and burning calories. You will feel better, and your physique will improve as well.