Think You Have to Plan Large Blocks of Time for Exercise? Think Again!
We’re just months away now from traditional New Year’s resolution making. Will you be like millions of Americans who pledge to make time for exercise…then lose your motivation weeks (sometimes just days) after? You can take some comfort in knowing that you won’t be the only one. But instead of feeling resigned and guilty, how about learning smart, easy exercise techniques that you can actually make a part of your daily activities and routines?
Our understanding of health and fitness has come a long way over the decades. Today there are more ways than ever to pick up methods to keep fit, maintain healthy weight, and help boost motivation for exercise. The National Stem Cell Institute (NSI), one of the U.S.’s leading regenerative medicine clinics, believes strongly that finding ways to maintain interest and motivation for exercise is a primary key in long term retention of gains made in medical treatment and therapy.
Exercise is as important in disease prevention as it is in helping you recover from injury.
From illnesses like diabetes or rheumatoid arthritis to injuries like those that cause back or knee pain, maintaining the right level of physical activity plays a critical role in preventing disease and recovering from injury. Finding enough time for exercise isn’t just “nice if you can do it.” It plays an important part in every patient’s recovery.
The old days of advocating long, intense periods for exercise have given way to years of advanced study. Certainly for those who are training professionally or as competitive athletes, the need for exercise that is intense and specialized is a necessity. However, the Centers for Disease Prevention and Control (CDC) tells us that the average adult can get good, basic health results with a minimum of 150 minutes a week of moderate to intense aerobic activity. That equates to approximately 20 minutes daily. The CDC also recommends two days weekly of adequate muscle strengthening exercises.
For many people, making time for 20 minutes a day for exercise aerobic activity is still a daunting task.
Now, that sound like good news to many Americans. But even with these revised findings for exercise, the CDC believes that almost 80 percent of people in the U.S. don’t meet these recommendations. For the majority of people, planning out 20 minute blocks each day for aerobic activity, plus a couple of days of muscle strengthening routines is still a daunting task.
If you’re one of the millions of Americans who struggle to find a way to get in adequate amounts of healthy activity weekly, the news from The Lancet just might be a godsend. A study cited by the respected medical journal found that exercising for just 15 minutes a week reduces mortality and increases life expectancy. That’s right: just 15 minutes a week for exercise!
Finding time for exercise doesn’t necessarily call for large blocks of time for daily workouts.
That being stated, it’s always better to find more time for exercise than that. But the study does highlight the fact that finding time for exercise doesn’t necessarily call for large blocks of time for daily workouts. For that matter, today we know that finding time for exercise doesn’t necessarily mean you have to do 15 or 20 minutes of activity all at once.
And that’s what this article is all about: helping you find time for exercise in ways you might never thought would work! So here’s 20 great hacks for exercise that can help you fit healthy activity throughout your day. Some of these easy exercise techniques are so stealthy, no one will even know you’re improving your health while you work!
14 Hacks for Exercise that can Blend Right into Your Day
- Burst training for exercise that’s more traditional
Let’s begin with the more traditional model for exercise. If you’re someone who is already working out several times a week, you’ll find you can get better results without adding extra time to your routine with burst training. This technique for exercise alternates short bursts of higher intensity exercise with longer recovery phases of less intense activity. It’s a model that has been shown to burn fat faster and improve cardiovascular health better than maintaining a sustained level fitness of either high or low intensity.
- Go exploring!
For easy exercise you won’t even be aware that you’re getting, grab the family and explore where you live. Family time can be time for exercise simultaneously. Are there hiking trails nearby? What about charming downtown areas or parks that you can explore? Most community centers have several activities that keep families physically moving. And since you’re having fun, you won’t even notice that you’ve built in time for exercise without giving up family time!
- Change up the way you commute
Most Americans will wind up spending about 38 hours annually in work commutes. Since that’s time that must be spent, why not find a way for exercise to become a part of it? Do you take public transportation to work? Step off the train or bus just a stop or two early and tale five or ten minutes to walk the rest of the way. Within days you’ll hardly notice that you just hacked into some easy exercise.
Or do you live within walking or biking distance to your job? Switch up a couple of days a week and do one or both, according to your preference. Invest in some good walking shoes and see how much more pleasant the commute becomes while “sneaking” in this hack for exercise!
Sometimes, though, you just gotta drive.
For many of us, though, driving is the only practical way to get around. If this is true for you, you can do a variation on the solution for exercise that was outlined above for train or bus commuters. Park several blocks away from the office, or park the car in the company lot as far as possible as from the entrance. These commuting hacks for easy exercise may seem too simple to be effective, but adding them consistently to your health regimen can have a positive cumulative effect.
- Walk while you talk
Walking meetings are gaining in popularity for a reason. It actually helps reduce the tedium of regular meetings and can even help boost productivity. When you can, schedule walking meetings out of doors. When weather isn’t agreeable, use hallways and lobbies. Walk briskly enough to boost heart rate, but not so brisk that you’re team is too breathless to talk comfortably.
A study done on walking meetings for exercise has found that the act of walking while discussing projects can boost creativity by as much 60%. And you won’t only be improving your own health, you’ll be contributing to the well being of your project team!
- Fun with Fido
Sneaky, easy exercise can be as simple as walking the dog. Take the leash back from the kids once a day and enjoy a brisk stroll with your best buddy. A 20 minute walk can burn as much as 130 calories. That may not seem like much payoff for exercise, but keep in mind that you’re aiming for cumulative effect rather than a one-off. That 130 calories per walk adds up! Want to boost the fun level as well as the calorie burn? Thrill Fido and add to your mental wellbeing by taking that walk to the dog park and playing a little fetch.
- Meet friends for exercise
Combine your social life and health by meeting your friends for exercise. Take up a fitness class or a healthy activity that promotes team ups, competition, or just lets you cheer each other on. There are many community centers that have affordable memberships or activities that make for great social interaction and easy exercise.
- Think stairs
Skip the elevators at work and opt for the stairs. Is the office on a high floor? Start easy with just a few flights and increase them as you build stamina and muscle tone. Stair climbing is a great way to firm up legs and glutes and increase your heart health.
The office isn’t the only place you can choose stairs. You can turn shopping malls, schools, or any public space with stairs into a place for exercise. Try it! You just might be surprised at the results as taking the stairs becomes your preferred way to move between floors.
- Take a stand
The majority of Americans are obliged to be at work at least eight hours a day. By the time you factor in commutes, family needs, and other regular commitments there is little wonder why most of us struggle to find whole blocks of time for exercise.
The simple act of standing instead of sitting while at work pays off in big health benefits over the long term. Alternate between standing up and sitting down at your desk, gradually building your tolerance for longer periods of standing. Standing improves balance and cardiovascular health. It reduces back problems and boosts stamina. Standing for exercise is free and easy!
Don’t discount the calorie burn of standing.
Burning an extra 50 calories an hour may not sound like much, but it adds up. For example, in your usual 8 hours you alternate 30 minutes of standing with 30 minutes of sitting for an average of 6 hours a day. That means you will have burned and extra 150 calories. At the end of the week, you’ve burned 750 more calories than usual!
There are affordably priced standing desk apparatuses that allow easy transition between sitting and standing. In many cases, a person’s company will pay for employee standing desks.
- Leave the car in the garage during short trips
Need to run up to the convenience store a few blocks away? Instead of driving, take care of that errand by walking or biking. Have a neighborhood park where the kids love to play? Turn it into quality time with a walk or bike ride there instead of piling into the car. You’ll not only be making easy exercise, you’ll save gas!
- Vacay a better way
Vacations don’t have to be a problem for exercise. Many hotels provide workout rooms and fitness equipment for guests. Some partner with nearby gyms and health centers. It all makes for easy exercise access, and it’s included in the hotel amenities. That means you’re paying for it, so you might as well take advantage of it!
Consider skipping the beach shuttle or bus outing and go for a walking tour instead. Even better, for exercise disguised as play, plan your vacay around an activity you’ve always wanted to try. From zip lining to yoga, there are countless ways to build a vacation around healthy, fun activities.
- Make it a family affair
No doubt about it, it can be tough trying to get a consistent schedule for exercise when your daughter has soccer, coding club, and band practice while your son needs to get to track and his chess and drama clubs. Every week! When can you sneak in a workout?
How about right at home with one of the many interactive games that will get the whole family up and moving? If you’re like most families, then you have at least one game system like Playstation, Wii, or Xbox in your house. Choose competitive games that require you to get up and move, like dance-offs or sports oriented programs. Like the idea of going old school instead? A basketball hoop over the garage door has fit that bill for decades, or set up a badminton net in the back yard. You and your family might just discover you prefer it to going to a gym for exercise!
- Make your TV time more lively
Who says you have to stay anchored to the couch while you binge on your favorite DVR’d shows? TV time is actually a great time to practice clever hacks for exercise like jumping jacks, planks, and light weight lifting. Alternate rest time with a specific amount of sets, or use a timer to keep you consistent.
- Let fun be your exercise guide
Let’s face it. Very few of us honestly enjoy the act of working out in the gym. For exercise that engages you and motivates long term consistency, aim for physical activity that is just plain fun. If you like the water but find swimming laps boring, choose something more interactive like water aerobics or water volleyball. If you like the convenience of a stationary bike but find mindlessly spinning to a few tunes on your phone monotonous, join a spin class that encourages challenge and goal setting.
And let’s not forget all the fun and easy exercise phone apps that are available. Many are free or can be downloaded for just a dollar or two. They help you track your progress as well as make working out so fun, you’ll go out of your way to make time for exercise.
- Don’t stress yourself or your wallet
Getting stressed about how much a good program for exercise is going to cost you is a motivation killer. But a vigorous, healthy workout doesn’t have to break the bank. YouTube is an excellent source for easy exercise access. Every kind of workout imaginable can be found there, and most often for free. Exercise DVDs with great routines can be picked up online or at your favorite store.
All of these options regularly require little or no equipment, making your wallet happy and your stress levels about your budget lower.
There are More Resources for Exercise Today than Ever Before
These hacks for exercise have barely scratched the surface of ways to sneak in fitness and weight management into your daily life. You may even find that applying these ideas to your week gives you all the healthy activity you need to stay well. Plus, many of these hacks add the extra bonus of getting the family involved!
However you choose to stay active and healthy, the National Stem Cell Institute (NSI) urges you keep up the good work! The professionals of the physical rehabilitation center within NSI can answer questions and offer even more tips. And for those who are seeking an advanced alternative to wellness, NSI has what you are looking for with state of the art stem cell therapies.
What to Look for in a Stem Cell Medical Clinic
When searching for a qualified stem cell therapy center it’s important to remember that not all of them are created equal. Stem cells, when used properly, are your body’s most powerful means for healing that can repair everything from ligaments, tendons, and cartilage to organs including your liver, pancreas and lungs and even neurological tissue like your brain, nerves and spinal cord.
Unfortunately, the majority of so-called “regenerative medicine clinics” in the world aren’t trained in the latest, most technologically advanced procedures and will, therefore, provide poor results if any.
The good news is the National Stem Cell Institute (NSI) has established the most advanced stem cell and platelet rich plasma procedures on the planet which has drawn patients from all over the world as well as professional athletes and celebrities because they are recognized as the best in the world at stem cell therapy.
What makes NSI Stem Cell the top stem cell clinic in the world is demonstrated in 5 key areas:
1. Highly trained and experienced, board-certified doctors and team members who have performed stem cell procedures on thousands of patients with incredible results.
2. Cutting edge procedures utilizing all that regenerative medicine has to offer for many chronic degenerative conditions.
3. Leading scientific researchers who follow the advanced guidelines to maximize the healing potential of your stem cells and to maintain compliance and ethics
4. Use of only the most potent and viable resource of living, viable stem cells and harvested on the same day. No vial that you can purchase will contain living stem cells. If there is no harvest then there are no stem cells.
5. Post-operative guidance for supporting stem-cell growth including rehabilitation, diet and supplement protocols. NSI is a full-service healthcare center focused on patient outcomes. Stem cell therapy is only one tool used to help improve patients’ lives.
Patients have raved about their experience at NSI Stem Cell Clinics testifying that it was their unique cutting-edge procedures that helped them experience a breakthrough when nothing else worked.
If you want to learn more about NSI Stem Cell Clinics, you can set up a complimentary consultation today to see if you are a candidate. You can contact the National Stem Cell Institute at (877) 278-3623.
* Disclaimer: Individual patient results may vary. As each patient’s problem is different, each treatment must be tailored around your specific needs.