home exercise

Sometimes we feel that we just don’t have the time to set aside in our busy lives for a focus on exercise. However, regular exercise doesn’t necessarily mean running around a track, going to the gym, or setting aside an hour out of your schedule for a full workout.
Regular moderate exercise can be achieved by simply integrating into your day through some creative means.


Moving in Your Daily Life

It’s possible to slide in some extra physical activity into your daily routine. The only real preparation in this practice is to take the time to look at your daily routine and identify where you can add in some extra activities without interfering with your day. Simple increased movements can be added into your:

  • In and around home:Cleaning the house, washing the car, yardwork, using a push mower, or sweeping are all active tasks and help your body exercise.
  • At work or when traveling:Look for ways to walk or bicycle more. If an appointment is only a short distance away, maybe you can walk instead of drive. Going up a floor or two? Use the stairs. Park further from entrances to a building.
  • With friends and family:Play outside with your children or join them in video games that require physical activity. Use your weekends to bicycle with friends or take some martial arts classes. If you have a pet, take it for a walk or actively play with your pet.


Take the time that you have to just sit and relax while watching television to also incorporate some short exercises. They won’t interfere with your relaxation time and will also help keep advertising breaks a little more entertaining. During commercials you can try:

  • Sit to Stand: Go from sitting to standing and back to sitting for 10 repetitions. After every 10, sit for one minute, and then continue with another set.
  • Calf Stretch: Sit with your feet flat on the floor. With one leg, point your toes towards the ceiling while keeping your heel on the floor. You will feel the stretch in your calf muscle, hold the stretch for 30 seconds and then alternate feet. Stretch each leg 3 times.
  • Single Leg Stand: Stand and lift one foot towards your buttocks. Hold your heel to your buttocks for 30 to 45 seconds 3 times per leg.
  • Shoulder Blade Squeeze: Pinch your shoulder blades together without shrugging and hold for 10 seconds. Repeat this action 10 times.
  • Hand Squeeze: Hold a ball about he size of a basketball above your lap. Squeeze the ball with both hands as if trying to deflate it for a few seconds and then release. Repeat this 10 times, rest, and repeat.

As you can see, there are number of ways to make your day more physically active. None of these require much time commitment and all of them are effective at maintaining the health of your body.