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The OnlineClinic Health Blog Everyone for your health

7 Ways To Fit Exercise Into Your Day

Posted in General Health 31 Dec, 2014

Everyone knows the benefits of regular exercise and how important physical activity is to your general health and wellbeing. Not only in terms of weight loss but also because of the overall effects on both the body and mind.

The problem is that we're leading increasingly busy lives and it's becoming more difficult to fit exercise into our everyday routines, because we're working longer and harder than ever before.

The start of the New Year is the perfect time to turn over a new leaf, and if doing more exercise is one resolution you want to follow through with, but you're stuck for time, then one of the seven simple tips below may help…

Wake up an hour or two earlier

Instead of waking up at 7am, try getting up at 6am or 5am in the morning and go for a run, use the time to fit in a gym session, yoga routine or cardio.

Turn your commute to work into a workout

If you're pushed for time – perhaps you have kids to get to school or errands to run, then try exercising on your way to work instead. Cycling burns around 483 calories per hour while even a brisk walk to work burns around 400-500 calories per hour depending on the pace.

Go for a long walk or a jog at lunch

Depending on the amount of time you get for your lunch, you might want to use it to fit some exercise in. Try going for a jog or fast walk to the shopping centre. If you commit to walking for 20-30 minutes on your lunch break every day, you will soon start burning more calories and shedding the pounds.

Use a pedal exercise machine

Sitting down all day isn't good for your body and the more time you spend sitting, the more at risk you are of developing certain cancers, according to a variety of studies published in the Journal of the National Cancer Institute. This means if you sit down at work and at home too, you are reducing your life expectancy, even if you diet and exercise. Sitting down for eight hours isn't natural for the body and the muscles can undergo various metabolic changes from being sedentary for such a long time.

A good way to combat this is to stand up at your desk during the day where possible or even better, invest in a pedal exercise machine that can easily be used underneath your desk while working. Pedal exercise machines can be used at various times during the day and the repeated cycling motion will get blood pumping around the body, improving cardiovascular health.

Get skipping

A skipping rope is great to take with you on the go as it's cheap to buy, portable, burns calories and most of all, is fun! Skipping is a great way to improve cardiovascular health.

Six second exercises

Short bursts of exercises have been shown to be more beneficial than exercising non-stop, according to a study published in The Journal of the American Geriatrics Society. High Intensity Interval training (HIIT) can help you to burn more fat, and six seconds of vigorous exercises, building up to a minute or longer before allowing the heart to recover, has been proven to increase oxygen to muscles while reducing blood pressure in elderly patients.

Multitasking on the treadmill

If you want to work while exercising, it's now possible to combine both with a treadmill desk. The media has reported on this popular concept in America where workers can burn 350 calories a day. However, there are cheaper alternatives that all employees can use, such as giant exercise balls to improve posture and core strength in the abs, legs and back muscles.

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