How to Lose Weight When You Are Too Busy to Exercise

When I AM Too Busy to Exercise…

take the stairs photo
Photo by laverrue

Our goal should be a minimum of 30-60 minutes of daily activity a day; but many of us just don’t have 30 minutes to an hour to spare everyday. The good news is that you do not have to do all 30 to 60 minutes consecutively to reap the weight loss benefits. These 30-60 minutes can be split up into smaller segments each day.   See the tip below on how to sneak physical activity into your day.

  1. Do sit-ups in front of the TV or march in place during commercials
  2. Actively clean to music.
  3. Make a goal to climb 5 extra flights of stairs a day.
  4. Stand while doing things instead of sitting. Standing an extra 2 hours can burn around 300 calories a day (Examples: stand while checking emails, playing with your children, reading, talking on the phone, etc)
  5. Put the remote away from the TV so that you will have to get up to change the channel and turn up the volume.
  6. March in place while cooking. Or do a few jumping jacks or bicep curls with canned food while you are waiting for your water to boil or while you are waiting for your food to finish cooking in the pan, etc.
  7. While in a rocking chair, push off the floor with your feet.
  8. Sit on an exercise ball at work or in front of a TV. This burns more calories and tones more than sitting in a chair.
  9. Walk while talking on the phone. Twenty-five minutes of brisk walking can burn 100 calories.
  10. Instead of carrying everything to a room or up the stairs at one time, take several trips. Turning one trip up the stairs into 4 you could go from burning 10 calories to burning 40.
  11. Do some kind of exercise several times for 5 to 10 minutes throughout the day.
  12. Set an alarm to go off 3 times day, and walk 5-10 minutes each time the alarm goes off. This is a great idea for workdays.exercise shoes photo
  13. For every purchase you make at the mall, take another lap around the mall.
  14. Take several 2-3 minute walking breaks.
  15. Walk during lunch, and eat a bag lunch at your desk.
  16. Walk the mall.
  17. Take a walk after dinner instead of watching TV.
  18. Every time you come home and as soon as you enter the house, do some exercises of your choice. Examples: do 10 jacks, 10 crunches, and 10 push-ups (this gets a few exercises in several times a day). Do it before you sit down or before you start anything else when you get home. After work, make sure you do something before you sit down. If you are tired, you probably won’t get back up after you sit down.
  19. Bicycle or walk to the store instead of driving.
  20. Take a walk or do desk exercises instead of a cigarette, coffee, or snack break.
  21. Take small trips on foot. For example: Instead of calling or emailing a co-worker, walk to their desk or take the stairs instead of the elevator at work.
  22. Keep a pair of comfortable walking or running shoes in your car and office.
  23. Park far away in the parking lots.
  24. Always take the stairs instead of the elevator when stairs are an option.
  25. Stretch before bed to give you more energy when you wake.
  26. Break up your physical activity into 10-15 minute sections throughout the day.
  27. Aim for at least 30 minutes total a day.
  28. Walk your dog.walk the dog photo
  29. Walk to work.
  30. Take up a physical hobby like gardening.
  31. Rake leaves.
  32. Wash windows.
  33. Get off the bus one stop early if it is safe.
  34. Walk instead of driving whenever you can.
  35. Walk to your place of worship instead of driving.
  36. Walk your children to school.
  37. Replace a Sunday drive with Sunday walk. Or replace some of your other leisure activities with physical leisure activities.
  38. Go for a half-hour walk instead of watching TV or walk in place while watching TV.
  39. Walk instead of sitting around. Examples: Walk while on the phone, or walk while reading a magazine.
  40. Take your dog on longer walks.
  41. When walking, go up the hills instead of around them.
  42. Take a quick 10-minute brisk walk before lunch or dinner. Not only will you get in some exercise, you’re less likely to choose something unhealthy after being physical active. Sometimes exercise actually decreases your appetite.
  43. Get a FitBit or a pedometer can help keep track of your steps. If you’re not getting 10,000 steps a day, you’re not moving enough. 2,500 steps equals 1 mile.
  44. Whenever you have to climb stairs in your home, climb your stairs an extra time. You could climb your stairs every time you walk in your door before you sit down. You can use indoor or outdoor stairs. If you have only a few entry steps, then climb them several times.
  45. Watch no more than two hours of TV a day. Exercise or do something fun instead.

    watch tv photo
    Photo by David Boyle in DC
  46. If you have stairs, climb your stairs one time every time you are about to eat a meal or a snack. You can use indoor or outdoor stairs. If you have only a few entry steps, then climb the several times.
  47. Walk to the restroom furthest away. Go to a restroom on another floor if that is an option.
  48. Set an alarm for 30 minutes, and clean your house as fast as you can. Don’t stop to think, just clean whatever you see as you go.   I work up a great sweat doing this. I don’t think. If the next thing I see is a dusty desk, then I run get a duster and start dusting. If I notice floors next then I RUN to get a broom and sweep. If I see something that needs to be put up I grab it and go.
  49. Do 2, 5, or 10 minutes of exercises every morning when you get up. Example: 10 sit ups, 10 push ups, 10 crunches, 10 jumping jacks, and hold a pike leg stretch for 20 seconds. You can add more or less depending on your time.
  50. Include sex with your spouse in your life. This is a fun and healthy exercise, and great for your relationship.
  51. Use hand tools instead of power tools
  52. Plan fun physical activities with your friends instead of eating and TV activities.
  53. Do some kind of volunteer labor like walking dogs at an animal shelter, participating in litter clean up, or building and repairing projects.
  54. Get an active dog that forces you outside.

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