How to incorporate exercise into daily life

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Are you just starting with exercise and want to make it a regular habit, but find this a struggle? Exercise is one of the most important things you can do for your health to maintain fitness, stamina, for weight loss, mental health and overall wellbeing. However, it can be hard to find the time to exercise daily or to keep the motivation to make it a regular part of your life. The following are some easy ways to incorporate exercise into your daily life:

how to incorporate exercise into daily life

Schedule in your workouts

Treat your workouts like any other important meeting or appointment in your life.  Block them out in your calendar in advance and prioritise them.  Don’t make any other plans.  This is your time to exercise which is essential for your health and wellbeing, so it should be a priority.  It's important to care for your health even if you are busy so you don't burnout or get ill.

It’s not enough to say “I’ll start exercising tomorrow.” You should plan your workouts for the week, and then schedule them in your calendar.

Also, by booking it in advance or simply blocking out the time to do so, you will already be mentally prepared to exercise at that time, which can make it easier than trying to do it sporadically.

Incorporate exercise into your daily life

You need to work out a routine that suits your lifestyle, such as when you can realistically exercise around family life and work commitments.  If there is not much time in the day or you are too tired after work or a hectic family filled schedule, then mornings are your best friend.

Instead of waking up and scrolling work emails and Facebook for half hour (or more) when you first wake up, spring out of bed and do your workout now.  Your body and mind will tank you for it.  It can be hard at first, but eventually you’ll start looking forward to your new morning routine, and feeling much better for it.

I know I’ll be too tired most evenings to exercise and engrossed in work after the school run and for most of the afternoon.  I set my alarm for around 6am in the morning and lay out my workout clothes the night before so I can quickly get up and dressed for exercise.  I then go for a walk/jog/run, whatever I fancy that day, for 1-2 hours before the morning school run.  

When my husband wasn’t self-employed and was learning first thing in the morning then I couldn’t do this as I had to be at home for the children.  Instead, we’d find ways to incorporate exercise into our family lifestyle.  For example, when we went to the park we’d go in our running clothes and take it in turns to run a lap or two around the park or field.  One of us would stay watching the kids, then we’d swap.  We’d keep taking it in turns for the length of our stay at the park, getting quite a good workout in the process!

We’d also use our kids trampoline in the garden, or run alongside them when they wanted a bike or scooter ride around the block.

how to incorporate exercise into your daily life

Maybe you work long hours, but you get one hour for a lunch break.  Instead of sitting in the staff room, how about you go for a walk after you’ve eaten your lunch for fresh air and exercise?

If you work really, really long hours then you might need to incorporate exercise into your working day.  if you talk a lot on the phone you can do this while walking on a treadmill.

Even just standing at a standing desk to do your laptop work can be more beneficial for your health than sitting down all day long.  You can even get add-ons for these standing desks such as exercise bikes made for desks, or walking treadmills that slide under the desks.

If you’re at home all day with young kids, then take advantage of nap times or when they are happy watching Peppa Pig for 30 minutes!  Grab a yoga mat and practice some poses.  You can find numerous free yoga videos on YouTube for all levels for as little as 5 minutes a day if that’s all the time you can spare!

At the weekends, or on your days off, start partaking in activities that involve exercise such as walks along coastal paths, golf, kayaking or swimming in the sea or local swimming lakes.

You may have to think outside the box, but there are definitely ways you can exercise, even with the busiest work-life or family-life.

how to incorporate exercise into your daily life

Find exercise boring?  Stay entertained during a workout with these tips!

For some people they simply find workouts boring. So what are the solutions to make exercise more interesting and entertaining?  Let’s take a look:

  • Allow time to get back into exercise and to enjoy it

Firstly, just allow time.  If you haven’t exercised before or for a long time then you’re probably not going to enjoy your first workout, or even the first few.  But give it some time and you might just start enjoying them the more you do them!

  • Try something new

If running on the treadmill just isn’t cutting it for you, then maybe try something else!  It could be as simple as running outside instead benign more enjoyable for you or trying a different exercise altogether.  Not everyone enjoys the same exercises, so you need to find what works for you.

  • Listen to music

It can be boring, especially in a gym environment, to be on the cardio machines.  Make sure you invest in a good set of headphones and a motivating upbeat playlist to listen to whilst you workout.  If I forgot my headphones when I went to the gym or the battery ran out, I’d really hate running in silence and it would affect the success of my workout!  Music works!

  • Play online games while working out

This is a great tip if you’re working out on stationary equipment in the gym or at home, especially if you use an exercise bike.  You can cycle hands-free and use your mobile or tablet at the same time.  If you love playing casino games such as poker or slots, you can play games like Netent Games whilst working out.  

how to incorporate exercise into your daily life3

  • Read whilst working out

Yep, you can really multitask while exercising and kill two birds with one stone as they say.  You can catch up on your reading and get a workout at the same time!  Either you can read a physical or online book, magazine or newspaper whilst working out on a sit down cardio machine that doesn’t require your hands, or you can listen to an audio book through your headphones.

  • Watch TV while working out

Watching your favourite TV show or even a film is a great way to get completly engrossed in something and forget you are even running on the treadmill, making the time whizz by and the exercise a lot less boring.  In the gym I used to take my iPad in a foam protective case and it would slot in a tray on the treadmill, exercise bike or stair machine.  I’d hook up to the gym WiFi and watch Netflix , listening through my headphones so not to disturb anyone else.  It would make the workout time flyby!  And I didn’t feel so guilty binge-watching series as I was productively using the time to workout and stay fit at the same time!  Much better than sitting on the sofa watching these programmes!

  • Make money whilst working out 

Yes, you can even make money at the same time as exercising on an exercise bike by completing online surveys for cash!  Check out our reviews of some popular survey and poll sites that pay, to get you started: 

  • Join a fitness class

Working out on your own is sometimes boring and not for everyone.  If you’re a social butterfly then you might prefer to join a fitness class or fitness club with other people and become part of a community.  You may find exercising more fun this way and even make friends.  Love to dance?  Then why not join a dance group where you can practice an exercise routine with others to get fit and perfect your dance skills at the same time.  Enjoy running?  Look for local running clubs in your area so you don’t have to run alone.  You can pretty much find an exercise club for anything you love nowadays with the help of local area Facebook groups and some internet research.

  • Join a local gym

if you’ve got one treadmill at home and you’re getting bored of the same exercise in the same location every day, then perhaps joining a gym is a better solution for you.  There are all sorts of gyms available from budget to luxury health clubs with a variety of facilities.  Considering the amount of equipment you get to use, they can be very good value for money if you go on a regular basis.  Some gyms also include fitness classes in the monthly membership, making them even better value for money if you make use of these often.  Even just paying for a gym can be a great motivator to exercise, as you don’t want to waste the money you’re paying, so you’d better go!

  • Hire a personal trainer

A PT is a great way to keep you motivated, to create an exercise plan specifically tailored to your needs, and to have some company while exercising if you don’t like being alone.  They’ll work out a plan to give you the best results for your individual goals.

how to incorporate exercise into your daily life

Final word on how to incorporate exercise into your daily routine

Exercise is an important part of leading a healthy life. It can reduce your risk of developing chronic diseases by increasing your metabolism, strengthening your muscles, and improving your mood. Exercise also has other benefits like reducing stress levels and boosting brain function.

We all know that exercise is important for our health, but it can be hard to find the time for physical activity when life is busy.

The good news is that with a little planning and tracking, you'll be able to make sure you're getting your workout done without skipping out on work or family obligations.

By following the above tips, you’ll discover lots of ways to incorporate exercise into your everyday life and even start enjoying it.  A roundup of the tips are:

  1. Schedule in your workouts in your calendar and prioritse them.

  2. Incorporate exercise into your daily lifestyle by thinking outside the box.

  3. Stop exercise from feeling boring by:

    • Not expecting to enjoy it immediately.  Allow time.

    • Try something new and don’t stick to one exercise if it’s dull.

    • Listen to music while working out.

    • Play online games while using an exercise bike.

    • Listen to audiobooks while working out.

    • Watch TV while using gym cardio equipment.

    • Make money while cycling on an exercise bike out by completing surveys.

    • Join a fitness class and be a part of a community.

    • Join a local gym and get great value for your money.

    • Hire a personal trainer to keep you motivated and for a tailored fitness plan with results.


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