Don't Have Time to Jog? These Exercises Fit into Your Day-to-Day


Don't Have Time to Jog? These Exercises Fit into Your Day-to-Day



The most common excuse people have for not exercising is that they just don’t have the time. While there are people who say this but haven’t really made the effort to make time within their schedules, this is a perfectly valid excuse. The reality is that with 9-hour jobs, 3-hours of commute time and an endless to-do list of chores, most people struggle to find time to relax, let alone build up a fitness routine.


Our compromise: do little things to make your body more active and make sure it merges with your regular routine so you meet your daily fitness goals. Remember that these tips don’t replace actual exercise, but they are still really effective and are much better than nothing.


1. Rucking

Rucking is a more approachable name to the military exercise of ruck-sack-walking or ruck-sack-marching. The premise is simple: you just continue to walk where you would during the day, but with a heavier backpack to build endurance and strength. It can be a great passive way to add value to your traveling, but must be done gradually. Too much weight too quickly can hurt your back. Just fill a backpack enough to make it feel comfortably heavy and increase the weight as your body adjusts. Most importantly, always walk with good posture to ensure the strain is being put on your muscles and not on your joints.


2. Take the Stairs

This may seem like common sense but you would be surprised at how much of a difference it actually makes to take the stairs over an escalator or elevator whenever you can. The amount of calories you burn is even proportional to your weight, so the more you have to lose the faster you will lose it. If you want to take it up a notch, skip steps when you are climbing up a flight of stairs or go up as quickly as you can while still making sure to step safely. On top if it all, you’re also doing your part in reducing carbon emissions and electricity wastage by bypassing elevators and escalators.


3. Basic Stretches

You might think stretches are only good for limbering up before a long workout session but even the simplest of stretches can do a lot of good to your body. Whatever short stretching routine you still remember from high school PE should be easy enough to do in your work cubicle or just after waking up in the morning. Stretching gets your blood flowing, fixes posture and increases flexibility. If you do enough of it to start sweating, then you’re already burning calories. This one is actually perfect to shake you awake at for when you’re starting to feel drowsy in the afternoon.


4. Breathing Exercises

Right now, as you’re reading this, attempt to breathe in a deep breath without making your chest move. If your abdomen tightens instead, then you’re good to go. Just do this abdominal breathing exercise as often as you can remember it and whenever you’re feeling bored or need to count the minutes to lunch break. Hold your breath by contracting your abdomen and keep track of how long you can go. Each time you do it, try to surpass your personal record. Doing this won’t let you lose weight but it’ll make your abdominal muscle much stronger and your lung capacity will also increase. It also regulates your heartbeat and circulation, which is the main goal of most cardio exercises. Having the ability to hold your breath for a couple of minutes longer can save your life one day.  






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