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If you don't have time or don't want to spend time exercising regularly, try increasing your daily lifestyle activities. These are exercises you already do and increasing them can help you burn more calories throughout the day. Think about your day and see if you can find additional ways to add in more steps or to move more. A little planning can help you find a few ways to add in activity or find an extra few minutes to be active. Try adding in activity like: taking the stairs over the elevator, parking far away from your destination and standing or walk in place during TV commercials. Make a rule to walk to your destinations if they are under 1 mile (if safe and appropriate for you). Skip taking the bus or driving. Going to the gym, doing high intensity aerobic classes or spending money on expensive equipment isn't possible or comfortable for everyone. Walking is an activity that most healthy people can do that can help burn calories and increase your cardiovascular fitness. If you walk 30 minutes on five days of the week, you'll be meeting the minimum guidelines for physical activity (150 minutes per week). If you don't have time for a full 30 mins, try breaking up your walk into three 10 minute increments. You don't have to spend hours in the gym or purchase expensive equipment to include strength training. Even light weight resistance training can help increase muscle mass and muscle tone. Again, you can break up your strength training routine into 10 minute increments if it fits better into your schedule. Try including exercises that are easy to do at home and require no extra equipment. Exercises can include: sit ups, push ups, tricep dips, lunges or side leg lifts. Sometimes people think exercise just means running on a treadmill, but there are tons of ways to get exercise, inside and outside the gym. Try a new machine at the gym, or go for a long bike ride or a challenging hike. Try jumping rope or playing hopscotch with your kids or younger siblings. Put on some upbeat music and dance around your house. This is a fun way to get your heart rate up and get some exercise. Make walking fun by taking an interesting tour or visiting a local museum. Or try skipping instead of walking or running. Play a sport. Try joining a local soccer, tennis or basketball team for a fun and exciting way to be active.
Add in more lifestyle activity. Go for a 30 minute walk. Add in 20 minutes of strength training. Think outside the box.