7 Easy Tips to Get Active and Improve Your Fitness
You don’t have to overhaul your schedule to get regular physical activity. Whether you go to the gym before work or spot your sneakers by the bed at night, small changes can add up to big fitness gains over time.
You’re more likely to stick with exercise if it’s fun and rewarding. Give yourself short-term rewards for meeting workout milestones and logging your progress.
1. Set a goal
Setting a goal is one of the most important first steps you can take to get active and improve your fitness. It helps keep you focused and motivated along the way.
Your goal should be specific, measurable, attainable within a reasonable time frame, and realistic given your current lifestyle and fitness level. Use the SMART goal-setting method to help make your goals more effective.
Make sure your ultimate goal is a stretch but also something you can do (like doing a few no-knee push-ups). Remind yourself of why you want to accomplish this goal (maybe you need the energy to play with your nieces and nephews). Problem-solve by finding ways to overcome roadblocks, like signing up for online workout classes so you can exercise in the comfort of your home.
2. Set a time
While it may seem easier to exercise on a whim, exercising at unpredictable times can lead to inconsistent workouts and a tendency to ditch the plan altogether. Instead, devise a plan that fits your lifestyle and routine, and commit to it.
You can start by scheduling workouts like other appointments on your calendar to make them harder to skip. It may also help to use triggers to make exercise a habit, such as setting your alarm early or keeping your sneakers by the front door. Even small changes can make a big difference, so don’t give up on meeting your exercise goals.
3. Take the stairs
Climbing stairs is an easy, no-cost way to add more exercise into your day. It doesn’t require special equipment and it can burn more calories than taking the elevator.
Climbing up and down stairs can be done anywhere, indoors or outdoors. To make your workout more challenging, try increasing your pace and move from a walk to a jog or even a brief sprint up the stairs. Remember to use the talk test to gauge your intensity and stop if you can’t comfortably speak.
Not everyone can fit a full exercise routine into their daily life, but there are still ways to get active. Find activities that work for your schedule and stick with it.
4. Walk to work
If you want to get active but don’t know where to start, consider walking to work. It’s an easy, convenient way to increase your activity level and save money on transport costs.
Walk to work one day a week by getting off the bus or train early and walking the rest of the way. This is a great opportunity to add more steps to your daily total, especially if you use a pedometer to keep track of your progress.
Alternatively, try walking to work on alternate days or even just during lunchtime to get you some extra exercise. The key is to find an exercise you enjoy, as consistency is the most important factor.
5. Take a brisk walk during lunch
Many people take walks at lunchtime to stretch their legs and get the blood flowing. It’s an easy way to increase your activity levels and it doesn’t require any fancy gym equipment.
Make sure you wear clothes that are comfortable and light enough to allow for movement. It’s also a good idea to bring a water bottle with you.
Exercise during lunch will help you feel refreshed and more able to concentrate when you return to your desk. It’s also a great opportunity to socialise with work colleagues and get some fresh air.
6. Go for a bike ride
Whether you ride on an indoor stationary bike or outdoors, cycling is an easy way to get in a great cardio workout that’s not too hard on your joints. Plus, it strengthens your lower body, and if you cycle outdoors with varying elevations, you’ll also get a great upper-body workout, says Brooke.
Just like walking, biking releases feel-good endorphins, which can improve sleep quality and reduce stress. Plus, it’s an environmentally-friendly form of transportation.
Find an activity you enjoy and stick with it, ideally for at least 30 minutes every day. Make use of apps that help you track your progress, and try to do activities with friends or family for support and motivation.
7. Take a dance class
Many people drop exercise programs because they lose interest. Changing things up helps keep it fun and exciting. For example, try working out with a buddy to banish boredom and find healthy competition; or play a sport like tennis with friends, join an adult soccer league, or play basketball with the kids.
Aim for 30 minutes of moderate-intensity aerobic activity and muscle-strengthening activities five days a week (or at least two strength training sessions). If you’re busy, try breaking up your exercise into shorter, more frequent sessions. Stretch during TV commercials, dance while you listen to music or pace around the kitchen while making dinner.
