However, with a few easy tweaks to your daily routine, you can have the couch, the remote and move your body. Why? Because getting fit is all about mindset. Instead of thinking of exercise as a big commitment that requires a lot of time and effort (and sweat), look for ways to work a little—emphasize little—movement into your day. A minute or two here and there throughout the day adds up to 10, 20—heck 30 minutes—by bedtime. No headband required (unless, you know, you’re really into that look). And when you get into the habit of walking a little farther, dancing while you do the laundry, running that obstacle course with the kids, suddenly exercising (because shh, don’t tell anyone, but that’s what it is) is a no-brainer. Getting a little more fit each day is just part of what you do, like drinking water, paying the bills and walking the dog (by the way, that’s exercise too). So to get you started, we enlisted the help of Dr. Sandra Darling, osteopathic physician and preventive medicine specialist at the Cleveland Clinic, to come up with a list of little ways to get fit and get moving … even if you’d really rather be doing something else. You’ve heard it a million times: It’s the little things that count. Same deal here when learning how to get fit without the massive time investment. Marathon training? Someday. For now, an extra flight of stairs is awesome. Read on for super simple ideas to increase your activity level and build healthier habits.

Easy ways to get fit

  1. Do 10 squats while you’re waiting for your morning coffee to brew.
  2. While brushing your teeth, try this exercise recommended by Dr. Darling: Raise one leg off the floor and extend it out to the side for 60 seconds without holding on to anything. Then switch to the other leg for 60 seconds. “You’ll build leg strength and improve your balance, which can reduce the risk of falls.”
  3. Do a wall sit while you’re blow-drying your hair.
  4. Hold a 1-minute plank before getting dressed.
  5. During the workday (or Netflix binge sessions), “Take a break from sitting and do 10 to 20 jumps,” says Dr. Darling. It’ll give you more energy, boost your heart rate, improve your blood flow and stimulate bone-building cells.
  6. In a big parking lot, park a row or two farther away from the front door of the store.
  7. Need to ask a coworker something? Get up and walk to their desk instead of calling or messaging them.
  8. Rise up onto your tiptoes 10 times while making your lunch.
  9. Round up the kids for a game of hide and seek. All that crawling, dashing to find the best hiding place, crouching down low so no one sees you? It counts.
  10. When you’re on the phone, instead of sitting, stand up and pace around your living room, office or head outside.
  11. Every time you walk into the bathroom, do 10 tricep dips holding onto the bathroom counter or sink. (Works in the kitchen too.) Or to strengthen core muscles, legs and glutes, Dr. Darling says to do 5-10 squats facing the sink (hold onto it if you need to for balance). “Tighten your abdominal muscles,” she explains, “and squat down as far as you can without causing knee pain.”
  12. Before or after eating lunch, walk around the block or to the end of your street and back for a simple way to incorporate fitness into your day.
  13. Have a dance party, by yourself, with kids or with a partner. Maybe it’s right after dinner (in place of dessert). Or in the morning before you get working for the day. Or when you hit a 4 p.m. energy slump. No matter when, this is a great way for the entire family to get a little more fit each day.
  14. Set an alarm one or two times a day to take a quick fitness break. Try 15 crunches. Do 10 push-ups or jumping jacks. Try small cardio exercises that’ll get your heart rate up but won’t feel like a mental hurdle.
  15. Play tag with your kids.
  16. Do bicep curls while you’re reading emails.
  17. Take the stairs, even if it’s only for a floor or two. Or take the elevator to a floor below where you need to go, and hit the stairs the rest of the way for a simple way to get more fit while out and about. “For more of a workout,” suggests Dr. Darling, “climb two stairs at a time. Go up the stairs slowly and focus on using good form: Keep your back straight, head up and upper body centered over your hips. Limit upper body motion as much as possible. Only use the handrail if you are feeling off-balance.”
  18. Do neck stretches when you’re stopped at a stoplight.
  19. Walk to a mailbox in your neighborhood instead of driving by the post office.
  20. Get off the bus or subway a stop early or park an extra block away from wherever you’re going to give yourself a mini walk.
  21. If you’re waiting for something—a prescription, a table at a restaurant, your kids’ dance class or soccer practice to finish—move around while you wait. Take a walk, do laps around the soccer field or stretch.
  22. One easy way to get fitter? Do lunges or lift hand weights for the length of a commercial break on the show you’re watching. (No ads? Set a timer for a minute or two.)
  23. Jog in place while you scroll through social media.
  24. Reclaim your inner 9-year-old and ride your bike to a friend’s house. You can also ride to a restaurant, the store or to work, recommends Dr. Darling.
  25. Skip happy hour and head out for a hike with your friends or significant other instead. Or join a hiking club, suggests Dr. Darling. “It’s a great way to get exercise, fresh air and social interaction.”
  26. Wash the car by hand instead of taking it to the car wash. (Bet the kids will want to get in on this action too.)
  27. Play frisbee. “It’s fun for all ages,” says Dr. Darling, “and gets you moving!”
  28. Check out these workout apps for all kinds of fun workouts in a range of time frames. Up next, here’s how and why rollerblading might just be your favorite workout.

Sources

Dr. Sandra Darling, DO and board-certified in Lifestyle Medicine along with Preventive Medicine and Public HealthU.S. Department of Health and Human Services: “Physical Activity Guidelines for Americans, 2nd edition”

title: “How To Get Fit When The Last Thing You Want To Do Is Exercise " ShowToc: true date: “2022-11-23” author: “Tanya Woods”

However, with a few easy tweaks to your daily routine, you can have the couch, the remote and move your body. Why? Because getting fit is all about mindset. Instead of thinking of exercise as a big commitment that requires a lot of time and effort (and sweat), look for ways to work a little—emphasize little—movement into your day. A minute or two here and there throughout the day adds up to 10, 20—heck 30 minutes—by bedtime. No headband required (unless, you know, you’re really into that look). And when you get into the habit of walking a little farther, dancing while you do the laundry, running that obstacle course with the kids, suddenly exercising (because shh, don’t tell anyone, but that’s what it is) is a no-brainer. Getting a little more fit each day is just part of what you do, like drinking water, paying the bills and walking the dog (by the way, that’s exercise too). So to get you started, we enlisted the help of Dr. Sandra Darling, osteopathic physician and preventive medicine specialist at the Cleveland Clinic, to come up with a list of little ways to get fit and get moving … even if you’d really rather be doing something else. You’ve heard it a million times: It’s the little things that count. Same deal here when learning how to get fit without the massive time investment. Marathon training? Someday. For now, an extra flight of stairs is awesome. Read on for super simple ideas to increase your activity level and build healthier habits.

Easy ways to get fit

  1. Do 10 squats while you’re waiting for your morning coffee to brew.
  2. While brushing your teeth, try this exercise recommended by Dr. Darling: Raise one leg off the floor and extend it out to the side for 60 seconds without holding on to anything. Then switch to the other leg for 60 seconds. “You’ll build leg strength and improve your balance, which can reduce the risk of falls.”
  3. Do a wall sit while you’re blow-drying your hair.
  4. Hold a 1-minute plank before getting dressed.
  5. During the workday (or Netflix binge sessions), “Take a break from sitting and do 10 to 20 jumps,” says Dr. Darling. It’ll give you more energy, boost your heart rate, improve your blood flow and stimulate bone-building cells.
  6. In a big parking lot, park a row or two farther away from the front door of the store.
  7. Need to ask a coworker something? Get up and walk to their desk instead of calling or messaging them.
  8. Rise up onto your tiptoes 10 times while making your lunch.
  9. Round up the kids for a game of hide and seek. All that crawling, dashing to find the best hiding place, crouching down low so no one sees you? It counts.
  10. When you’re on the phone, instead of sitting, stand up and pace around your living room, office or head outside.
  11. Every time you walk into the bathroom, do 10 tricep dips holding onto the bathroom counter or sink. (Works in the kitchen too.) Or to strengthen core muscles, legs and glutes, Dr. Darling says to do 5-10 squats facing the sink (hold onto it if you need to for balance). “Tighten your abdominal muscles,” she explains, “and squat down as far as you can without causing knee pain.”
  12. Before or after eating lunch, walk around the block or to the end of your street and back for a simple way to incorporate fitness into your day.
  13. Have a dance party, by yourself, with kids or with a partner. Maybe it’s right after dinner (in place of dessert). Or in the morning before you get working for the day. Or when you hit a 4 p.m. energy slump. No matter when, this is a great way for the entire family to get a little more fit each day.
  14. Set an alarm one or two times a day to take a quick fitness break. Try 15 crunches. Do 10 push-ups or jumping jacks. Try small cardio exercises that’ll get your heart rate up but won’t feel like a mental hurdle.
  15. Play tag with your kids.
  16. Do bicep curls while you’re reading emails.
  17. Take the stairs, even if it’s only for a floor or two. Or take the elevator to a floor below where you need to go, and hit the stairs the rest of the way for a simple way to get more fit while out and about. “For more of a workout,” suggests Dr. Darling, “climb two stairs at a time. Go up the stairs slowly and focus on using good form: Keep your back straight, head up and upper body centered over your hips. Limit upper body motion as much as possible. Only use the handrail if you are feeling off-balance.”
  18. Do neck stretches when you’re stopped at a stoplight.
  19. Walk to a mailbox in your neighborhood instead of driving by the post office.
  20. Get off the bus or subway a stop early or park an extra block away from wherever you’re going to give yourself a mini walk.
  21. If you’re waiting for something—a prescription, a table at a restaurant, your kids’ dance class or soccer practice to finish—move around while you wait. Take a walk, do laps around the soccer field or stretch.
  22. One easy way to get fitter? Do lunges or lift hand weights for the length of a commercial break on the show you’re watching. (No ads? Set a timer for a minute or two.)
  23. Jog in place while you scroll through social media.
  24. Reclaim your inner 9-year-old and ride your bike to a friend’s house. You can also ride to a restaurant, the store or to work, recommends Dr. Darling.
  25. Skip happy hour and head out for a hike with your friends or significant other instead. Or join a hiking club, suggests Dr. Darling. “It’s a great way to get exercise, fresh air and social interaction.”
  26. Wash the car by hand instead of taking it to the car wash. (Bet the kids will want to get in on this action too.)
  27. Play frisbee. “It’s fun for all ages,” says Dr. Darling, “and gets you moving!”
  28. Check out these workout apps for all kinds of fun workouts in a range of time frames. Up next, here’s how and why rollerblading might just be your favorite workout.

Sources

Dr. Sandra Darling, DO and board-certified in Lifestyle Medicine along with Preventive Medicine and Public HealthU.S. Department of Health and Human Services: “Physical Activity Guidelines for Americans, 2nd edition”