10 Exercises You Can Incorporate When You Don't Have Time to Exercise
- Brainz Magazine
- Jul 11, 2024
- 4 min read
Written by Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
Do you struggle to find time for exercise? Non-Exercise Activity Thermogenesis (NEAT) might be the solution you need. NEAT encompasses all the physical activity we do that isn't deliberate exercise, from fidgeting at your desk to walking around the house. These seemingly insignificant actions can accumulate to make a significant impact on your daily energy expenditure. This article will explore examples of NEAT and how it can help you burn calories effortlessly throughout the day, maximizing your activity levels even with a busy schedule.
Top 10 ideas for when you don’t have time to exercise
1. Morning stretch routine
Start your day with a few simple stretches to set a positive tone. Try stretching while waiting for the kettle to boil or even in the shower. Focus on your neck, shoulders, back, and legs. These stretches increase flexibility, improve circulation, and reduce muscle tension, preparing your body for the day ahead.
2. Desk or car exercises
If you spend a lot of time at a desk, incorporate exercises that can be done while sitting or standing. Seated leg lifts, chair squats, and desk push-ups are all effective. These exercises help improve posture and boost energy levels throughout the day. Also, consider using a standing desk or a Swiss Ball to encourage more movement. When driving you can focus on pelvic floor pull ups to strengthen your core or perform chin nods against the headrest to improve your neck strength and flexibility.
3. Stair climbing
Opt for stairs instead of elevators whenever possible. Stair climbing is a great cardio workout that strengthens leg muscles and burns calories. Taking the stairs during lunch breaks can improve your cardiovascular health and endurance. Try adding a few calf raises on the bottom step to enhance your leg strength further.
4. Walking or pacing meetings
Transform traditional meetings into walking meetings. This stimulates creativity and improves mood. Walking side-by-side with colleagues can also foster more open and productive conversations. If your meetings are online, take your headphones and head out for a walk. If you can’t leave the office, pace the office instead.
5. Household chores as exercise
Turn everyday tasks into workout opportunities. Activities like vacuuming, gardening, or cleaning can provide a decent workout. Try doing lunges while vacuuming to increase the leg workout and stretch as far as you can with your arms for a good upper body workout. While gardening, think of all the squatting and lifting tasks you can perform. This keeps you active while accomplishing necessary household chores.
6. Short burst workouts
High-intensity interval training (HIIT) is really effective if you only have a small amount of time. These workouts can be done in just 7 minutes and involve alternating between high-intensity exercises and short rest periods. HIIT efficiently burns calories, improves cardiovascular health, and increases metabolism. Try my 7-Minute Workout video for a quick and effective session.
7. Exercise while watching TV
Use commercial breaks or downtime while watching TV to get moving. Do jumping jacks, squats, lunges, sit-ups, foam rolling (try my19 minute Foam Rolling video), or even just walking on the spot. This way, you combine entertainment with physical activity, making exercise feel less like a chore and more like a fun part of your routine. Some of my clients combine watching their favourite show with cycling or walking on the treadmill. It’s a great way to exercise while being distracted.
8. Lunchtime or office walks
Take advantage of your lunch break by going for a quick walk. This helps boost your energy for the afternoon, aids digestion, and promotes mental clarity. Even a 10–15-minute walk can make a noticeable difference in your daily activity levels. Instead of emailing a co-worker, walk to their desk for a quick chat. It’s the small consistent movements that add up and make a real difference.
9. Balancing exercises
Improve your balance and core strength with simple exercises that can be done almost anywhere. While brushing your teeth or standing in line, try standing on one leg or doing heel to toe rocks. These exercises are quick and easy but can significantly enhance your stability and core strength over time.
10. Stretching before bed
A quick bedtime stretch routine while in bed can promote relaxation, improve sleep quality, and reduce muscle stiffness. Focus on gentle stretches for your back, legs, and neck. This not only helps your body unwind but also prepares you for a restful night’s sleep. Or give my 20 minute Yin Yoga Class a try.
Incorporating these small exercises into your daily routine can make a significant difference in your overall health and well-being by:
Increasing your daily calorie expenditure: NEAT can aid in weight management and even weight loss.
Improving Cardiovascular Health: regular movement throughout the day can enhance metabolic function and reduce the risk of chronic diseases such as diabetes and obesity.
Boosting Mental Well-being: Engaging in more physical activity can boost your mood, reduce stress levels, and increase overall mental well-being.
Start with a few and gradually incorporate more as you become comfortable. Consider downloading a fitness app or setting reminders to stay active throughout the day. Small changes can lead to big results, so start integrating these exercises into your routine today.
For further reading on NEAT, check out books like "Move a Little, Lose a Lot" by James Levine. Or get in touch if you want personalized advice on increasing NEAT to fit your lifestyle.
Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
With over 20 years of proven experience, Nicki addresses health, energy, injuries, nutrition, hormones, strength, and weight loss. Beyond her mentoring role for Personal Trainers, Nicki Holds a Diploma in Advanced Personal Training and a Degree in Education. She continuously enhances her expertise in health and fitness through ongoing study, including NLP Life coaching, Rehab Training, and Hormonal Profiling amongst other qualifications.
Setting herself apart with a focus on individualised training, Nicki's practical and evidence-based philosophy extends beyond the gym, considering broader lifestyle factors such as sleep, stress, toxins, and hormones. Tailoring her methods to busy schedules, she delivers exceptional results and crucial support to improve fitness, health, sleep, strength and energy.
