If you want to make some healthy lifestyle adjustments in your life, there are several straightforward methods you can try. All that requires is some commitment and motivation.
Exercising is one of the most beneficial activities you can do for your overall fitness level and wellbeing. Not only will it aid weight loss, but it also boosts your mood and mental clarity. Exercise plays a huge role in keeping you feeling fit and healthy!
1. Walk It Off
Staying fit doesn’t have to involve purchasing expensive equipment or going to the gym. One of the simplest, most effective, and budget-friendly ways is walking.
People living an active, hectic lifestyle will appreciate having this option. Just grab your shoes and go for a walk – not only will it improve how you feel physically and mentally, but it may even improve the quality of your sleep!
Walking for 30 minutes each day can help you reach your health objectives by improving heart and circulation, lowering blood pressure and decreasing the risk of stroke – all while burning calories and promoting weight loss! It’s simple to start: Set aside as little as 30 minutes daily to take several sessions or aim to fit more steps into each day for added benefit.
Bonnie Stoll, a personal trainer in Los Angeles, recommends starting slowly and building up your fitness level. She suggests starting with a 20-minute mile and gradually increasing it up to 15 minutes per mile over time.
Once you’ve mastered the fundamentals, add bodyweight exercises to your workout for added fat burn. These can include squats, lunges, pushups, butt kickers and high knees; do a couple at each mile point until you feel a nice burn after each one.
Add a relaxing stretch to your routine at the end of each workout to keep joints moving and muscles flexible. Doing this will help you reach your ultimate goal of having a lean and toned physique.
For those with limited time and funds for gym memberships, Leslie Sansone’s Walk & Firm Interval Training program is the ideal solution. Not only will it give you a full body workout in just 30 minutes, but it also includes warmup exercises, upper body work outs, core drills and walking intervals to keep you moving! With this option there’s no excuse not to get fit!
2. Take The Stairs
By taking the stairs instead of the elevator, you’ll get your heart rate up, strengthen key muscles in your legs and hips, and boost energy levels without much extra effort. Plus, it’s low-impact!
Furthermore, stairs are commonplace in most buildings. So if you’re a gym goer who struggles to find time for exercise, try taking the stairs instead!
Stair walking can also increase productivity by improving blood flow and focus. You could even incorporate it into an office fitness challenge for even greater benefits!
Stairs are an excellent way to break away from the sedentary lifestyle that has become so common among today’s millennials and baby boomers. Studies suggest that leading a sedentary lifestyle may lead to various health issues, such as heart disease, diabetes, and cancer.
Stairs not only provide an effective workout, but they’re also a cost-effective way to save money and time. Since stairs typically cost nothing, they could be an affordable alternative to more costly exercise equipment.
If you’re already regularly walking, try adding a stair-based cardio workout to your regimen. You can do stair sprints or simply ascend and descend the stairs at an incline.
Stair push-ups are another excellent exercise that will build core strength and balance. To perform them, stand atop a set of stairs with your hands on the next step and feet extended behind you. As you inhale, lower yourself until your chest touches the stairs; exhale to return to the original position.
Additionally, stair climbs can be an effective way to build leg muscles and tone buttocks. Just make sure the staircase is wide enough for two steps at a time; otherwise, this exercise could put you at greater risk for injury.
You can also do other stair-based workouts that provide a full body burn in just minutes. One example is the eXerK Everest Stair Challenge, which you can complete solo or as part of an organized team during November.
3. Stand At Your Desk
Standing at your desk is an effective way to stay fit without having to leave the office. Just by changing up between sitting and standing positions, you’ll notice a positive effect on your body – and may even help you shed some pounds!
Standing desks have also been proven to boost productivity levels. A study of call center workers revealed that those who used a standing desk were more efficient than their colleagues who sat all day!
Standing has many health advantages, one of which being its ability to lower your blood sugar levels. This is especially beneficial for people with diabetes or insulin resistance.
Another health benefit of standing at your desk is that it helps burn off calories and keep you energized. Furthermore, it increases circulation – essential for overall wellness.
Are you looking for a way to fit some exercise into your desk-bound hours? Try these exercises that will give you an entire body workout and leave you feeling great!
1. Stand Up and Stretch: This simple yet effective technique can help relieve tension in your back and shoulders. Simply stand up, lean forward a bit while stretching out your arms – and feel the tension melt away!
2. Extend Your Legs: A great way to strengthen and tone your legs is by performing some leg raises while standing at your desk. Extend one leg at a time (make sure it’s straight and your quads are contracted), hold for three seconds, then slowly lower it back down. Do 15-25 reps on each leg and repeat for several sets.
3. Strengthen Your Upper Body: One of the most obvious exercises to strengthen your chest and biceps is strengthening them. Doing a few exercises that target these areas can help alleviate back pain and stiff neck.
4. Work Out Your Calves: While sitting at your desk, try some stretches like the standing calf stretch and standing quad stretches to improve your flexibility and reduce stress on the joints. With these exercises, you’ll soon be feeling great!
4. Fidget To Your Heart’s Desire
If you’re trying to shed pounds but lack the motivation or time for an intense workout routine, fidgeting may be your perfect solution. Studies have demonstrated that even small movements such as tossing a stress ball or stacking boxes cleverly can actually burn calories without feeling like you’re exerting yourself physically.
According to recent research from the US Mayo Clinic, fidgeting can actually have the same beneficial effect as more traditional exercise. The key is finding an appropriate balance between fidgeting and rest.
Keep your hands busy by engaging in physical activities whenever possible. If you’re feeling particularly fidgety, try picking up some inexpensive toys at your local dollar store to keep those muscles loose or invest in a high-quality desk accessory that will keep you occupied and motivated.
For the ultimate fidget proofing, try getting your hands on one of these: Infinity Cube Shape Shifting Magnetic Fidget Toy is perfect for office workers – not only is it fun but also great desk toy! Featuring a vibrant design, you get to experience both worlds with plenty of entertainment to be had.