8 Easy Ways To Add Movement To Your Day (Even When You Are Too Busy To Exercise)

Finding time for exercise can sometimes be challenging. Between work, family commitments, and other responsibilities, it's easy to feel like there's no time left for physical activity. However, incorporating movement into your day doesn't always have to involve dedicated workout sessions or time at the gym. By making small changes to your routine, you can add movement to your day. Using an activity tracker or smartwatch can be a good way to track your steps, activity level and heart rate.  

Taking the stairs

You’ve probably heard this suggestion before, but how often do you do it? Instead of taking the elevator or escalator, opt for the stairs whenever possible. Climbing stairs is an excellent way to engage your leg muscles and get your heart rate up. Start by taking the stairs for a couple of floors and gradually increase the number as you build stamina.

Have active breaks

Instead of sitting at your desk during lunch breaks or coffee breaks, use that time to go for a short walk. Invite a colleague to join you and enjoy the benefits of fresh air and increased circulation. Regular movement throughout the day can improve focus and productivity.

Incorporate movement into daily chores

Household chores can’t be avoided, so why not turn them into an opportunity for physical activity? Engage your muscles by doing squats while folding laundry or calf raises while brushing your teeth. These small bursts of activity can add up and contribute to your overall movement goals.

Stand and stretch

Sitting for prolonged periods can have detrimental effects on your health. Set reminders to stand up and stretch every hour, even if it's just for a couple of minutes. This will help alleviate muscle tension, improve blood flow, and boost your energy levels.

Take active transportation

Whenever possible, choose active modes of transportation. If you need to run errands or visit a nearby location, consider walking instead of driving. Not only will this allow you to add movement to your day, but you'll also save time by avoiding traffic and parking hassles.

Use a standing desk

If you spend a significant amount of time working at a desk, consider using a standing desk. Standing while working not only helps you burn a few extra calories but also promotes better posture and reduces the risk of sedentary-related health issues.

Schedule active family time

Instead of always bonding with your family solely through activities like watching TV or playing video games, plan active outings or indoor activities. Go for a family hike, play a game of tag in the park, or have a dance party at home. This way, you're not only adding movement to your day but also 

creating lasting memories with loved ones.

Make the most of your breaks

Whether it's a work break, a TV commercial break, or a break between household chores, use those moments to engage in quick bursts of exercise. Do jumping jacks, push-ups, or lunges to get your heart pumping. These brief activities can be surprisingly effective in increasing your daily movement.

Being too busy for regular ‘workouts’ doesn't mean you have to be sedentary, and when you make it a priority, you’ll be able to find ways to work it into your schedule. Even incorporating short bursts of movement can be beneficial, so start where you can and see how often you can add in physical activity during the day. 

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The Benefits of Weight Training

Weight Training burns more calories than cardio, boosts metabolism, strengthens bones, muscles, and organs, and makes your heart stronger. It also combats the effects of aging, improves neurological function and brain power, and makes you less vulnerable to emergencies.

Weight Training is a great way to burn calories. In fact, it can burn more calories than cardio, especially if you focus on compound exercises that work your major body parts. Exercises like squats, deadlifts, presses, and lunges can help you burn through calories like you wouldn’t believe.

Weight Training can also boost your metabolism. This is because it produces an after-burn effect, where you keep burning calories even after your workout. After a weight training session, your muscles need to repair and replenish themselves, which requires a lot of calories. Additionally, when you increase your lean muscle mass through weight training, your metabolic rate naturally increases because muscle requires more calories than fat to sustain itself.

Weight Training can also help strengthen your bones. It's actually the best way to ward off osteoporosis. A full-body workout will strengthen all your joints and increase overall bone density.

Weight Training can make you stronger too. A stronger body can help you perform your daily activities with less stress. Your erector spine and lumbar muscles can take the load off your spine, and you'll have a reserve of strength to cope with emergencies like changing a tire or carrying groceries.

Weight Training can also make your heart stronger. Studies have shown that exercising with weights can get your blood pumping through your heart more efficiently. It can even help unclog arteries that are being constricted by cholesterol.

Finally, Weight Training can combat the effects of aging. Many elderly people are being referred to the gym and put on a weight training program because studies have proven its effectiveness. Weight training can improve cardiovascular efficiency, strengthen bones, muscles, and organs, and even improve neurological function and brain power.

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Muscular Strength vs Muscular Endurance

Muscular strength and endurance share some similarities but have significant differences. Muscular strength is the ability to generate power or lift weights, whereas muscular endurance refers to a muscle's ability to contract despite resistance for an extended period repeatedly. 

Physical strength is built by performing exercises with higher weights and fewer repetitions. On the other hand, exercises such as long-distance running, cycling, swimming, circuit training, and bodyweight workouts help increase muscle endurance. By performing repeated motions until exhaustion, you can enhance your muscles' strength and endurance. 

What are the benefits?

A strong body enables you to perform physically demanding tasks without easily getting tired.

Muscular strength is essential for maintaining a healthy body weight as it helps burn calories and improve your body composition, which is the ratio between fat and muscle. Engaging in strength-building exercises can also enhance your mood, and energy levels, and promote better sleep patterns. This can help you feel more confident and accomplished and allow you to take on more challenging physical activities. 

By developing muscular strength, you can build stronger and healthier muscles and bones, improve your posture, and alleviate back pain. You'll also have better stability, balance, and flexibility, which can reduce the likelihood of injuries and falls.  

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Written by Ali.

Live in Harmony Co-Creator.