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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

Why you should schedule in your workouts

Scheduling your workouts and making them a priority in your calendar can have a profound impact on your overall health and well-being. When you schedule your workouts in advance, you are taking an intentional step towards making exercise a regular part of your routine.

Treat your workouts like any other important meeting or appointment in your life. Just as you wouldn't cancel an important business meeting or doctor's appointment, you should prioritize your workouts and avoid making other plans during that time. Remember, exercise is not a luxury, but an essential part of maintaining good health.

By planning your workouts for the week and scheduling them in your calendar, you are setting yourself up for success. You will be less likely to skip workouts or make excuses when you have a designated time slot already blocked out in your calendar. This level of accountability can help you stay on track and reach your fitness goals.

Moreover, by booking your workouts in advance, you are mentally preparing yourself for exercise. When you have a set time and place to work out, your mind and body will begin to expect and anticipate the physical activity. This can make it easier to stick to your routine and avoid procrastination.

Incorporating regular exercise into your routine can bring numerous benefits beyond physical health. Exercise can improve your mood, reduce stress levels, and boost cognitive function. By making exercise a priority and scheduling it in your calendar, you are not only investing in your physical health, but also in your mental and emotional well-being.

To roundup:

  • 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.

How to 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 for time management as a busy mum.

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 thank 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 at work 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.  I thought exercise was something I didn't have time for as a parent at first, but then we worked out ways to fit it in to our normal routine when we had young kids.  We were proactive and took opportunities to exercise around them where possible!

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 - start multitasking when you can with exercise and another task!

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.

To roundup:

  • Plan a routine that suits your lifestyle and schedule
  • Wake up earlier in the morning to exercise before work or family commitments
  • Incorporate exercise into family activities, such as running laps around the park or riding bikes with your kids
  • Take advantage of breaks at work, such as lunch breaks or phone calls, to get some exercise in
  • Use a standing desk or add-ons like exercise bikes or walking treadmills to stay active while working
  • Take advantage of nap times or free time during the day to practice yoga or other exercises
  • Participate in activities on weekends or days off that involve exercise

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. It's why so many people make a New Year's resolution to start working out and then quit after a week.  So what are the solutions to make exercise more interesting and entertaining?  What will keep you engaged with your new exercise regime?  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.

how to incorporate exercise into your daily life

  • 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 membership can be a great motivator to exercise, as you wouldn't want to waste the money you're investing in your fitness.

You can easily find local gyms with a quick Google search and read reviews to compare your options.  Some will openly list prices, but others you'll have to visit in person and have a tour to see what memberships they offer.  If you live in Canberra, Australia, you can find the best gyms in your area by visiting Gym Near Me, a website portal that allows you to browse and compare various gym options across the country. With Gym Near Me, you can easily find a gym that fits your budget and preferences, and start your fitness journey with a renewed sense of motivation.

  • 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

Even more ways to incorporate exercise into your daily life

  • Set a goal: Setting a specific goal, such as running a 5k or doing 10 pushups, can help motivate you to exercise regularly.

  • Find a workout buddy: Having a workout buddy can make exercise more fun and keep you accountable. You can motivate each other and push each other to try new things.

  • Take the stairs: Whenever possible, take the stairs instead of the elevator or escalator. This is a quick and easy way to incorporate more physical activity into your day.

  • Use a pedometer: A pedometer can help you track your steps and encourage you to walk more throughout the day. Set a goal to take a certain number of steps each day, and try to beat your record each week.

  • Exercise during commercials: If you watch TV, use the commercial breaks as a time to do some quick exercises, such as jumping jacks or squats.

  • Use a standing desk: Standing desks are a great way to incorporate more movement into your workday. You can also try a balance ball chair or a wobble stool to engage your core muscles while sitting.

  • Walk or bike to work: If possible, try to walk or bike to work instead of driving or taking public transportation. This is a great way to get some exercise and fresh air before and after work.

  • Join a sports league: Joining a sports league, such as basketball or volleyball, can be a fun way to stay active and meet new people.

  • Do chores more vigorously: Doing household chores, such as vacuuming or gardening, can be a good workout if you do them with more intensity and focus on using your muscles.

  • Take fitness breaks: If you have a sedentary job, try taking a quick fitness break every hour or so. This can include doing some stretches or taking a short walk around the office.

exercise dice

Exercise dice - Etsy

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.

  4. Even more ways to incorporate exercise into your daily life include:
    • Set a goal
    • Find a workout buddy
    • Take the stairs
    • Use a pedometer
    • Exercise during commercials
    • Use a standing desk
    • Walk or bike to work
    • Join a sports league
    • Do chores more vigorously
    • Take fitness breaks

Remember that incorporating exercise into your daily life doesn't have to be complicated or time-consuming. Start small, be consistent, and gradually increase your activity level. Find what works for you and make it a priority. With the right mindset and approach, you can make exercise a regular and enjoyable part of your daily routine. So, start moving and stay healthy!

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