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When you are on the go, it’s natural for you to have to make some adjustments to what you are able to fit within your day. From time to time you may have to sacrifice a few of your favorite activities and this is okay when you are working towards a larger goal. However, it’s always a plus when you can successfully squeeze a little more out of your day without feeling rushed—especially if it is for something that is much needed—exercise.

“I don’t have the time”-this is the number one complaint that most people have when it comes to fitting physical activity into their schedule. Although it may be a difficulty to work around, it’s important that we work to prevent this from becoming a permanent barrier blocking us from our improved well-being.  So for all of the busy go-getters out there, take a look at these five easy ways to incorporate more physical activity into your daily schedule.

1)      Utilize Your Lunch Break:  This can be an excellent way to sneak in some exercise. It isn’t uncommon for people to bring a pair of sneakers to work so that they can pop them on once their lunch hour rolls around. Consider keeping an extra pair in your car so that you can use take a twenty minute stroll outside around your building or up and down the stairwell.

2)      Include the Little Ones: This is a great way to bond with your kids, keep them healthy, and sneak in some exercise for yourself. The next time they are out and about in the yard, consider joining them for a game of tag or a one-on-one challenge that will get everyone’s heart rate going. You could also be creative by visiting local rock climbing gyms, indoor obstacle courses that allow child participation.

3)      Change the Way You Get Places: Our world has been shaped to be convenient for us in every aspect, but we are more than capable of going against the grain when it comes to keeping our body in constant motion. Simple tricks include parking in the back of the parking lot, parking at the entrance on the opposite side of your desired store in the mall, or putting on a knapsack and taking a morning jog to the grocery store to pick up small items.

4)      Make Your Office Double As a Gym:  Surprisingly, there are several ways in which you can utilize your office for both exercise and work. During your work breaks, you can use the edge of your desk for incline push-ups, the handles of your chair for dips, or perform seated leg extensions when working at the computer. To maintain a strong core and back, many people who work office jobs have opted to replace their chair with a stability ball, forcing them to maintain an upright posture throughout the day.

5)      Burn Calories in the Kitchen While Prepping Your Meal: We spend so much time in the kitchen washing dishes or preparing a meal that it only makes sense that we take advantage of some of that idle standing time. When at the sink washing dishes or cleaning vegetables consider performing leg raises, calf raises, balancing poses, or some other variation of a standing exercise. If you are quickly popping something in the microwave or waiting for something on the stove to start boiling, challenge yourself to see how many jumping jacks, squats, or push-ups you can perform in that short timeframe before your food is complete.

These may not sound like much, but a little can go a long way when it comes to adding up the total amount of calories your body is able to burn during the day. Starting with small steps will allow you to work towards maintaining your current weight which will also make you more equipped to begin your weight loss process, if you choose to do so. Don’t let a busy schedule get in the way. Remember, the most important step of your healthy lifestyle journey is to get started and that time is certainly worth it.