If you want to lose weight and keep it off, you don’t have to apply the same workout regimen you did when you were trying to build muscle. You can burn fat and tone muscles at the same time. If you’re looking to build muscle and burn fat together, you must change the way you eat. In this post, we’ll show you the best ways to exercise and eat to achieve your goals.
Whether you’re a couch potato or straining your pecs in the gym, sometimes you just want to exercise daily. But if you’re like many people, you need a plan. Here are ten easy ways to exercise daily and move that body.
We were made to MOVE!
You may have heard the sayings “sitting is the new smoking” or “sitting can kill you.” Yes, those may sound extreme, but in essence, they’re true. Recent research studies have suggested that being sedentary and sitting too much can shorten one’s lifespan, diminish the quality of life, and contribute to the development of chronic diseases.
That’s because our bodies were made to move, and there truly are easy ways to exercise!
Just 30 minutes of activity every single day does a body SO much good – it boosts your energy, regulates digestion, enhances your mood, and improves circulation, just to name a few!
No, this doesn’t mean you have to sign up for a marathon, hire a personal trainer, or join Orange Theory Fitness (even though my sidekicks love it!), while those are all great options, too. But, there are simple and easy ways to incorporate exercise into our everyday activities and get our bodies moving!
Here are 11 easy ways to get in exercise daily:
1. Take the stairs
Whenever and wherever you can, take the stairs and not the elevator. It’s no coincidence that many doctors ask patients whether they can go up a flight of stairs without symptoms before clearing them for major surgery, as it’s a sign of one’s overall health.
Plus, taking the stairs gets your blood pumping and can significantly lower the risk of mortality when climbing more than 55 flights per week.
2. Do some chores
I know, I know… no one likes doing chores. But, household chores like vacuuming the house, mopping the floor, taking out the trash, sorting the laundry, mowing the yard, cleaning your car, and emptying out the garage (garage sale, anyone?) are all great opportunities to be more physically active.
3. Get up and move
Studies are increasingly documenting the potential health risks of prolonged sitting. In fact, some even say that “sitting is the new smoking” – and we all know how smoking affects your health.
Getting up and moving every 30 minutes could help offset the health risks associated with prolonged sitting. EVEN if you’re a gym-goer or are able to squeeze in a morning or evening workout, you’re still at risk if you’re sedentary for the rest of the day. The biggest thing is to be mindful of moving.
If you have a desk job, try getting up every 30 minutes and moving for at least one minute at a time. Walk to the bathroom, get a cup of coffee, take a stroll down the hall… you get the idea.
4. Stand when you can
Standing uses more muscles than sitting, so standing can help burn additional calories. It’s probably the easiest way to exercise without realizing it!
Blow-drying your hair? Instead of sitting, stand up and do a few squats or calf raises at the same time. Taking the bus to work? Consider letting someone else have your seat and stand instead. Working from home? Instead of sitting on the couch or at a desk, switch it up and work standing at the kitchen counter.
Speaking of work, many companies are beginning to understand the negative health consequences of sitting for too long and are investing in stand-up desks for their employees, allowing them to be more active by working while standing up. Consider asking your employer about this possibility.
5. Pick up the pace
Walking at a brisk pace burns more calories than a leisurely stroll. So if you’re looking to get more fitness out of your days, try picking up the pace every time you walk, whether you’re at the grocery store, in an airport, at the mall, enjoying the great outdoors, or just going down a hallway.
6. Enjoy the great outdoors
How many times have you gone to a park and seen parents sitting on a bench glued to their phone while their kids are breaking a sweat on the playground? If it’s not too crowded, climb on the toys with your kids! If you have a child at a sports practice, don’t just sit and watch. Instead, walk around the playing field or along the sidelines – or even ask the coach if you can assist during practice.
Other ways to get moving outdoors (if the weather permits) are to take your dog for a walk (he/she’ll enjoy it too!), go for a leisurely bike ride, swim a few laps, walk your kids to school instead of driving them around the corner, do some gardening, etc. Just be mindful of ways to get your body moving!
7. Park far away
Instead of driving around a parking lot for 15 minutes waiting for that up-front spot to open up, just head to the back of the parking lot and walk your way in. You’ll likely get there faster than if you waited for a closer spot to become available AND you’ll get more exercise, too!
Plus, if you’re pushing a full shopping cart to the back of the lot, you’ll burn even more calories! It’s also easier to leave when you’re parked close to the exit, which is a bonus when the stores are busy.
8. Walk and talk
The best thing about cell phones is that you can easily walk and talk. So even if you’re glued to your phone for work calls, you don’t have to be glued to your chair. Unless the call is private, make it a habit to talk and walk whenever possible – in the house, around the neighborhood, or at your workplace. Some workplaces even have walking paths to make it even easier to burn while you earn. Score!
9. Invest in a fitness tracker
A wearable fitness tracker is a great way to keep track of how much you’re moving your body. There are fitness trackers for every skill level, and most of them are simple to use without a steep learning curve. The Fitbit Versa, Garmin Vivoactive, and Apple Watch are just a few brands on the market.
Be sure to check out our sister site, Hip2Save.com, for the latest deals on these wearable gadgets!
10. Workout for free
If the thought of joining a gym makes you uncomfortable or you’re looking for frugal ways to work out on the cheap, be sure to check out these 14 ways that you can workout around town OR in the comfort of your own home… completely free!
From free workout videos to free fitness apps and even free classes at your local library, there’s something for everyone. And, you can even score a free Beachbody on Demand trial to work out in your own living room OR score a free ClassPass trial to workout at a top studio nearby!
Whatever you do, make it FUN! Why sit through life when you can jump, hop, or skip?!
11. Include supplements into your diet
No matter if you plan on hitting the gym or just looking for ways to stay fit and healthy, supplements are a great way to increase the intake of good nutrients to your body. The way of life forced us to look for solutions that allow us to improve our health quickly, thankfully, technology and science can help here. If you ever wondered how to build muscle, how to lose weight, or just how to stay healthy and fit, supplements could help you with that.
Frequently Asked Questions
How can I exercise everyday?
Exercise is a great way to stay healthy and fit. It can help you lose weight, reduce stress, and improve your mood. There are many different types of exercise that you can do. Some examples include: Jogging Walking/Running on the treadmill Swimming laps or doing water aerobics in a pool or ocean Cycling Yoga Pilates Dancing Gardening Playing sports Playing a musical instrument Playing a board game or card game Playing a video game Playing with your pet Playing with your kids Playing a sport you enjoy Playing a sport you’re good at Playing a sport you’re not good at but enjoy
What are 10 basic exercises?
10 basic exercises are push-ups, sit-ups, squats, lunges, planks, tricep dips, bicep curls, calf raises and crunches.
How can I exercise more easily?
Exercise is a great way to improve your health and well-being. It can help you lose weight, reduce stress, and increase energy levels. However, it can be difficult to exercise if you have pain or other physical limitations. If you are having difficulty exercising due to pain or other physical limitations, talk with your doctor about what types of exercises might work for you.