1. Add interval exercises
Increase your time and burn more calories with regular
exercise. This method combines short sets of high-intensity interval training
with recovery phases to help you burn fat faster and improve cardiovascular
health.
2. Explore your city
There are probably some inexpensive fitness activities where
you live - and they shouldn't feel like work! Explore local hiking trails. Take
a walk in an area where you don't spend a lot of time. Try the pools or see the
fun fitness activities your community center has to offer.
3. Change the trip
The average American spends 38 hours a year going to work.
(4) So why not make displacement work for you? If you work in a city with
public transport to work, consider getting off the train or bus at the stop
earlier and walking for a few more minutes - after a few days, you won't even
notice the distance.
Are you lucky enough to walk or ride a bike enough to work
even a few days a week? Swap your subway pass for comfortable shoes and hit the
road! In fact, commuting to work in addition to cycling during leisure time has
been associated with a reduction in cardiovascular disease. (5) If driving is
unavoidable, try to park a few blocks from the entrance or as far away from the
entrance to the parking lot as possible.
4. Conduct pedestrian meetings.
Let's face it, meetings can be long, tiring, and often
unproductive. Literally give your team a breath of fresh air by organizing
traveling meetings. Take a brisk walk while you have weekly meetings or project
logistics issues. You might even find new solutions to old problems; a recent
study found that walking while talking can increase creativity by 60%. (6)
5. Walk the dog.
Instead of entrusting your kids with the task of taking the
pet for a walk, start and end the day with a walk around Fido. In just 20
minutes of walking, your dog can burn around 130 calories. Even better? Go to
the dog park and play ball too.
6. Get together with friends for exercise.
You might be planning on working out, but a friend you
haven't seen in a long time invites you to happy hour. Instead of choosing
between social life and fitness, bring them together. Meet friends for a gym or
jogging class in the area rather than brunch or drinks. Not only will you spend
time and practice, but your wallet will be grateful to you!
7. Go up the stairs.
Strengthen your glutes and increase your heart rate
throughout the day by turning off elevators and escalators and climbing stairs
instead. Whether in an office or a shopping mall, you'll be amazed at how
quickly these additional flights of stairs increase during the day.
8. Move through the day.
When most of us are forced to be in the office from 9 to 5
(or more!), we need to make the most of our situations. Instead of emailing a
colleague or picking up the phone, go to the person in the office and have a
face-to-face conversation. Take a walk at lunch in its place of eating at the
computer. These exercises and their short distances yield a few extra steps a
week.
9. Keep the car in the garage.
Running errands around town? Save money on gas and walk or
cycle short distances.
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