How to exercise outside of class

Incorporating exercise into your daily routine outside of a fitness class is a great way to stay active and improve your health. Here are some practical tips to help you get started:

Walking and Biking

• Commute Differently: Walk or bike to work or while running errands if possible. If you take public transport, get off one stop early and walk the rest of the way.

• Walking Meetings: Suggest walking meetings instead of sitting in a conference room.

• Park Farther Away: Park your car farther from your destination to add some extra steps.

  
  

At Work

• Standing Desk: Use a standing desk or take short breaks every hour to stand and stretch.

• Stairs Over Elevator: Opt for the stairs instead of the elevator.

• Stretch Breaks: Set reminders to take short stretch breaks every hour.

  
  

At Home

• Household Chores: Turn chores like vacuuming, gardening, or washing the car into a workout by adding extra vigor.

• Active Breaks: Do quick exercises like jumping jacks, squats, or push-ups during TV commercials or while waiting for water to boil.

  
  

  

  
  

Social and Leisure Activities

• Join Outdoor Activities: Participate in outdoor activities like hiking, kayaking, or playing sports with friends.

• Family Time: Engage in active family time like playing in the park, going for a walk, or riding bikes together.

• Pet Walks: If you have a pet, take them for longer or more frequent walks.

  
  

Incorporating Exercises

• Lunchtime Walks: Take a brisk walk during your lunch break.

• Exercise While Waiting: Do calf raises, squats, or other exercises while waiting in line or standing.

• Stretching: Incorporate stretching routines into your morning or evening routine.

  
  

Technology Aids

• Fitness Apps: Use fitness apps to track your activity levels and set reminders for movement.

• Wearable Devices: Wear a fitness tracker to monitor your steps and encourage more movement.

  
  

Specific Exercises to Incorporate

• Bodyweight Exercises: Incorporate exercises like squats, lunges, push-ups, and planks into your daily routine.

• Yoga and Stretching: Add short yoga or stretching sessions to your morning or evening routine.

• Resistance Bands: Use resistance bands for strength training exercises that can be done anywhere.

  
  

Tips for Success

• Set Goals: Set achievable goals and gradually increase your activity level.

• Stay Consistent: Try to be consistent with your activities, even if it's just a few minutes a day.

• Enjoy the Process: Find activities you enjoy to make staying active fun and sustainable.

Increasing your activity levels doesn't need to include a fancy gym. There are a lot of things you can do at home with no equipment.