7 ways to get more exercise every day without feeling miserable

I’m not the first person to say it, but exercise is important for our overall health. Exercise helps boost your mood, relieve stress, increase energy, improve sleep quality and reduce the risk of chronic diseases and illnesses such as diabetes, heart disease and stress. high blood pressure.

You might wonder, if exercise is so important to our overall health, why would that be? like that suffering?

Trust me, I get it. I live an active life, I try to exercise every day, however I still have a mental conflict every morning where I spend several minutes trying to free myself from exercise. While I never regret working after the fact, it can be difficult to jump through the mental hoop. Over the years, I’ve discovered some simple tricks to make me more active every day. No, going to the gym and exercising hard is not necessary. There are actually sneaky ways to get more exercise every day that won’t leave you feeling tired and grumpy. This is my secret soue.

1. Set a schedule

Okay, so this isn’t a secret. Creating a regular exercise routine can be beneficial — duh! But it’s creating the habit that’s the tricky part. This is where I can help.

One of the most effective ways to build a habit is through the Cue-Routine-Reward system. MIT researchers have discovered the power of a “neurological loop” at the core of every habit. This “habit loop,” later coined by Charles Duhigg in his 2012 book, The Power of Habit, has three parts: cue, habit, and reward.

This system can be used to build any habit, from drinking lots of water to waking up early. It can definitely work to create a workout routine.

For example, say you want to get up and go to the gym every morning before work. The tip, which causes the habit, can be in the morning and your alarm goes off. (Pick a time that works best for you and be consistent. Using more information like time of day and volume can increase your chances of making your schedule.)

Your routine, habit or activity that you want to create and strengthen, will be getting up and changing your workout clothes. This can help prevent you from going back to sleep and make sure you arrive at the gym ready. And once you complete the schedule (exercise), you will be rewarded. This can come in the form of endorphins as a physical reward that can motivate us to reschedule, or it can be a tangible reward, like buying new socks after a week of hitting your goals. of exercise or investing in a new yoga mat. mat after a month of doing yoga every day.

Each person will have a different response to these three factors. It’s important to experiment with what factors and rewards work best for you to create a consistent training routine.

2. Start small

Many people think that they need to run in the gym in order to be healthy, but that is not true. All you need is about 20 minutes or so a day. The United States Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity per week — that’s less than 20 minutes per day. They also recommend strength training to work large muscle groups at least twice a week.

Thirty minutes each day is a good place to start to meet your weekly needs, but if that sounds overwhelming, you can start with even smaller amounts. Just walking on a treadmill or riding a stationary bike for five minutes can get you into the habit of getting a little exercise each day. What you might find is that five minutes isn’t really cruel, and maybe even fun. So, the next time you jump on the treadmill, bike or other equipment, you decide to sit for 10 minutes, then 15 minutes, then 20 minutes, slowly building up until your heart rate is up. in 30- plus minutes a day.

You can also start with a low impact activity. A brisk walk in the evening is more than enough exercise. You can also talk about this guide for the best exercises for beginners.

3. Custom stack

Habit stacking, popularized by James Clear in his book Atomic Habits, is a way of creating small but healthy habits. This term may be new to you, but it’s clear: you “pack” a new behavior (exercise) into an existing habit to help you remember to do it . This will cause the combo to become custom.

For example, if you listen to a podcast every day, try to go for a walk while listening. Waiting for your morning coffee to brew? Try to stretch while you wait. Habit stacking can be used in many ways to incorporate new forms of exercise into your daily routine.

4. Be active at work

Your workday doesn’t have to be completely sedentary. Instead of eating your entire lunch, take time to go to the gym, take a quick walk around the office or run errands. You can also eliminate the problem of the day by walking during one-on-one meetings instead of sitting at a desk or in a meeting room – anything to get up and go.

Try to get up every now and then to take a walk: instead of emailing your colleagues or Zooming, get up and talk to them in person if you can; use the stairs instead of the elevator; wake up and refill your water regularly.

5. Do your favorite exercise

This is a big one. If you hate exercise, it might be because you don’t doing the exercise you like. Very few people actually enjoy running around for miles. So don’t do that.

Be flexible and try different exercises until you find one that you really like. Cycling, surfing, boarding a ship, yogahiking, skiing, rock climbing, kayaking and ice skating are all fun activities that get your heart pumping. This will require you to step out of your comfort zone and be patient while trying things out, but it will be worth it when working out doesn’t feel like a chore anymore.

Another trick I used when I started working out was to use the free one-month trial of ClassPass to try out new gyms and classes. The first month’s free subscription allows you to visit the gym or studio only once during the entire month (you can visit as many times as you want throughout the month after the free trial). The project aims to encourage new users to try exercises they may be unfamiliar with, such as reformer pilates or hot yoga. My first month, I tried a boxing class and was immediately hooked (pun only slightly intended). Right now, boxing is one of my favorite ways to incorporate cardio without feeling sore. At first I felt insecure about trying something out of my comfort zone, but I felt comfortable after a week and now I feel grateful to have found a new job that I who you like.

6. Be active while watching TV

Let’s be honest, running on a treadmill is boring. Riding a stationary bike is boring. Watching TV is even more fun. That’s why you should combine the two.

There’s no shame in watching your favorite show while hitting the gym. Trust me, I’ve been re-watching Game of Thrones on my phone while riding my stationary bike everyday. Not only does entertainment keep my mind off my feet, but it motivates me to stay longer. Before I downloaded Netflix and HBO Max on my phone, I sat at the gym for 20 to 30 minutes. Now, I usually sit on the bike or treadmill for 50 to 60 minutes — until the event is over.

7. Make them friends

Exercise doesn’t have to be private. Having an exercise partner can help you stay motivated and hold you accountable to your schedule. If you don’t have a single friend to join you, sign up for an exercise class. The teamwork nature can push you to work hard while introducing yourself to new people.

I recommend checking out the exercise schedule at your local YMCA or gym, signing up for a boxing, dance or yoga class or purchasing a ClassPass membership, which can give you access to thousands of health clubs in the city. you

For more ways to improve your daily life, here they are 12 home appliances that double as exercise equipment and daily practices to strengthen your mental health.

Some exercise tips