7 Daily Fitness Hacks to Sneak in Exercise

Many others have said it before, but exercise is crucial for our overall well-being. It helps boost mood, relieve stress, increase energy levels, improve sleep quality, and reduce the risk of diseases like diabetes, cardiovascular issues, high blood pressure, and more.

You might wonder, if exercise is so vital for our health, why is it often so difficult to do?

Believe me, I understand. Despite leading an active lifestyle and working out daily, I still face a mental struggle every day, spending several minutes trying to talk myself out of exercising. Although I never regret working out afterward, overcoming the mental barrier can be challenging.

Over the years, I've discovered some simple tricks to become more active daily. And no, you don't need to hit the gym for an intense weight workout. There are subtle ways to incorporate more exercise into your routine. Here’s my secret sauce.

1. Set a Routine

This might not be a secret, but establishing a regular exercise habit is ideal—of course! The tricky part is creating that habit. Here’s where I can help.

One of the most effective ways to build a habit is through the Cue-Routine-Reward system. MIT researchers identified the power of the neurological loop at the heart of every habit. This "habit loop," later popularized by Charles Duhigg in his 2012 book The Power of Habit, consists of three parts: a cue, a routine, and a reward.

This system can be applied to building any habit, from drinking more water to waking up earlier. But it can certainly be used to create a workout habit.

For instance, if you want to go to the gym each morning before work, the cue (what triggers the habit) would be the morning and your alarm going off. Choose a consistent time that works best for you. Multiple cues, like time of day and sound, can increase the likelihood of sticking to your routine.

Your routine (the habit or action you want to establish) would be getting up and changing into your workout clothes. This can help you avoid going back to sleep and ensure you head to the gym since you’re already dressed.

After completing the routine (exercise), you'll receive a reward. This could be the endorphins (a bodily reward) that motivate you to repeat the routine, or a tangible reward like buying new socks after a week of meeting your exercise goals or investing in a new yoga mat after a month of daily yoga.

Individuals will respond differently to these three elements. It’s important to experiment with what cues and rewards work best for you to develop a consistent training routine.

2. Start Small

Many people think they need to exhaust themselves at the gym to get fit, but that’s not true. All you need is about 30 minutes a day.

The US Department of Health and Human Services recommends a minimum of 150 minutes of moderate aerobic activity per week, which breaks down to just over 20 minutes each day.

They also suggest strength training for major muscle groups at least twice a week. Thirty minutes daily is a great starting point to meet your weekly needs.

You can also begin with low-impact activities. An evening brisk walk is more than adequate as a workout. You can refer to guides for the best beginner workouts if you’re unsure where to start.

3. Habit Stack

Habit stacking, a concept popularized by James Clear in his book Atomic Habits, is a method to create small, healthy habits.

This might be a new term for you, but it’s quite straightforward: you "stack" the new behavior (e.g., exercising) onto an existing habit to help you remember to do it. This combination will soon become a habit.

For example, if you listen to a podcast every day, try going for a walk or jog while listening. Waiting for your morning coffee to brew? Try stretching while you wait. Habit stacking can seamlessly incorporate new fitness habits into your daily routine.

4. Get Active at Work

Your workday doesn’t have to be entirely sedentary. Instead of using your entire lunch hour to eat, take some time to go to the gym, walk quickly around the office, or run errands.

You can also break up the monotony of the day by taking walks during one-on-one meetings instead of sitting at a desk or conference room—anything to get up and move.

Try to stand up periodically to stretch your legs: rather than emailing or Zooming coworkers, talk to them in person if possible; use stairs instead of the elevator; and refill your water regularly.

By integrating these strategies into your daily routine, you can make exercise a more manageable and enjoyable part of your life.

5. Engage in Activities You Truly Enjoy

This is crucial. If you dislike exercising, it might be because you're not doing activities you find enjoyable. Not many people relish running in circles for miles—so don't.

Explore and experiment with different types of workouts until you find one you genuinely enjoy. Activities like biking, surfing, paddle boarding, yoga, hiking, skiing, rock climbing, kayaking, and ice skating are all fun ways to elevate your heart rate.

This will necessitate stepping out of your comfort zone and being patient as you try new things, but it will be worth it when exercising no longer feels like a chore.

6. Stay Active While Watching TV

Let's face it, running on a treadmill can be tedious. Riding a stationary bike can be monotonous. Watching TV, on the other hand, is much more enjoyable. So why not combine the two?

There’s no shame in catching up on your favorite show while working out. Trust me, I’ve been rewatching Game of Thrones on my phone while riding a stationary bike every day.

The entertainment distracts me from the burning sensation in my legs and motivates me to stay longer.

Before I started using Netflix and HBO Max on my phone, I would stay at the gym for 20 to 30 minutes. Now, I usually remain on the bike or treadmill for 50 to 60 minutes—until the episode ends.

7. Make It a Social Activity

Exercise doesn’t have to be a solitary endeavor. In fact, having a workout partner can help keep you motivated and accountable.

If you don’t have a friend to join you, consider signing up for a workout class. Group exercise can push you to work harder and introduce you to new people.

I suggest checking out the fitness class schedule at your local YMCA or gym, enrolling in a boxing, dance, or yoga class, or getting a ClassPass membership, which gives you access to thousands of health clubs in your city.

Source: cnet

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