Cramming exercise into already busy days can be hard, in this post we will look at ways to move more in everyday life. Simple changes can make all the difference when trying to maintain a healthy lifestyle.

Admit it, We’ve all said it…. “Who has time to exercise when you’re a…”

Just fill in the blank: busy parent, working parent, student, teacher, commuter, person who hates exercise? You’re not alone!  As a work at home mum I find it very hard to cram in extra exercise. Thankfully I walk the school run twice a day so I do always manage to get some exercise (well at least on weekdays, term time anyway). But I could always do with more! I used to be a big fan of the gym but I simply don’t have the time for that anymore.

From kitchen discos, to more “private time” here are 10 tips and ideas to boost movement during your normal day without having to take time out to schedule exercise. 

1. TAKE THE STAIRS

I know I know, this is totally boring and you have heard it a million times before! But it’s so true and probably the best tip in this post. 

Using the stairs instead of the going in the lift (or elevator for my USA followers) not only increases your heart rate, but it can help with balance and improving leg muscle. Don’t think going down stairs is a waste of time either because it’s not!  Walking down stairs burns more calories than walking on a flat surface and certainly more than standing in a lift. 

So top tip from me is skip the lift or escalator, your weight loss and heart will thank you.

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2. YOUTUBE

YouTube has some fantastic quick and simple exercise videos. Long gone is the exercise video from Joe Bloggs in Corrie! Joe Wicks offers some quick and easy routines or I have recently discovered yoga. 

3. PARK FURTHER AWAY

Yes yes I know you have heard this one a zillion times too… I used to do it all of the time (also to avoid dings in my car) but sadly parent and child spaces are always the closest to the shop. Next time you go to work or the supermarket choose the parking space furthest away from the building. Please be mindful about safety and ensure you are parking in a well lit area. 

Another quick tip for shopping is ditch the trolley at the shop and lug the bags back to the car (brilliant for toning the arms).

4. SWAP YOUR OFFICE CHAIR FOR A YOGA BALL

This is definitely a controversial one, some believe its not great for posture. But it’s the latest craze hitting the UK! 

Pros of sitting on a yoga ball…

• Improved core strength
• Promotes good balance and stability
• Burns calories

I haven’t tried it myself yet but I am definitely considering it at least part time. 

5. WALK A DOG

If you have your own dog this one is much easier to do.. 

But if you don’t it’s still possible.

• Try putting a post up on your local Facebook group, there are so many elderly people who can’t get their dogs out for a long walk anymore who would jump at the chance. 
• Contact your local animal shelter, they are usually calling out for people to help.
• Visit BorrowMyDoggy and sign up. It’s a great website that connects local dog owners with people looking to walk dogs. It’s safe and such a lovely way to help the local community too. Friends of ours used to walk a local dog which they found through this agency, they loved it so much it encouraged them to adopt their own dog from a local animal shelter. 

6. HAVE MORE SEX

You’re welcome… and your partner will thank me for it too! 

Okay sex isn’t the same as a jog or bike ride. But it can burn up to as much as 5 calories per minute! 30 minutes of sex (am I being generous here?) can burn 150 calories.. that earned you a chocolate bar! 

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7.  DO THE HOUSEWORK

You have to do it anyway, so try and remember you are still burning calories. 

• Sweeping x 10 minutes = 37 calories
• Vacuuming x 10 minutes = 37 calories
• Ironing x 20 minutes = 50 calories
• Mopping x 20 minutes = 42 calories
• Making beds x 10 minutes = 23 calories
• Washing dishes x 10minutes = 26 calories

Total time:  1hr 10 minutes = 215 calories

8. WALK ON YOUR LUNCH BREAK

If you work somewhere near a park or safe area to walk try and dedicate 15 minutes of your lunch break to go for a walk. You will be thankful for it later, getting out of the office and enjoying some fresh air is not only good for calorie burning but your mind too.

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9. HAVE A KITCHEN DISCO

Get the kids together and play your favourite songs for 15 minutes. Dancing is a fabulous way to burn calories and work on your balance and coordination. Plus, you can make it a game or contest with your family. The kids won’t realise they are exercising too. We even have a cheap USB disco ball in the kitchen to make it even more fun.

10. WALK TO WORK, SHOP, SCHOOL

It is so tempting to jump in the car especially when the weather is terrible. But swapping the car for your feet is not only great for the environment but great for burning calories too. Our kiddos moan and whinge every morning about walking to School but we encourage it. It’s great for me and Mrfatgirlskinny but also it promotes a healthy lifestyle to the children too (as much as they hate it). 

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