How to Incorporate Exercise into Your Life without Noticing It

Exercise is vital for the maintenance of both your physical and mental health. However, for those of you who are not accustomed to working out on a daily basis, it can be challenging to fit exercise into your daily routine. Therefore, finding an easy way to fit physical activity into your day to day life is the perfect solution. This useful guide will provide you with some simple tips on how you can incorporate physical activity into your daily life without even noticing it.


Get Off the Bus


Instead of getting off the bus at your usual bus stop. Why not get off a couple of stops earlier? Walk the rest of the way and get your blood pumping. Improve your circulation and increase your fitness levels at the same time. You might even lose a few pounds if you pick up the pace and push yourself that little bit harder.


According to the Mayo, Clinic walking boosts the mood, burns fat, and decreases the risk of type 2 diabetes and cardiovascular diseases.


Take the Stairs


How often do you take the stairs instead of taking the elevator or escalator? Next time you need to go to the 5th floor, take the stairs instead. Increase your pace as you go along. By the time you reach the 5th floor, your heart should be pumping, and your body will thank you for providing it with some much-needed exercise.


Commercial Breaks


Do you spend a lot of time in front of the television? Instead of wasting the commercial breaks, perform squats, jumping jacks, side twists or push-ups while you wait. That is two to three minutes of activity during every commercial break!




Put a little more effort into your housework, and you could burn some extra calories while giving your house a deep clean. Perform side lunges when you are making the bed, do kickbacks while you are washing the dishes. If you have tiled or wooden flooring, sweep instead of using the vacuum cleaner. Do squats as you clean the doors and windows? Hang your laundry on the line instead of putting in the tumble dryer.  There are many ways to boost your calorie burn when you are doing simple everyday tasks. Give it a try!


Climbing the Stairs

Next time you climb the stairs at home, take two steps at a time. Climb the stairs sideways, do a slight jog. Doing this every time you climb the stairs will increase your daily calorie burn significantly.


Exercise does not have to be boring if you find it challenging to stick to a daily workout routine, use these simple tricks to boost your overall calorie burn. The more you focus on finding ways to add physical activity into your everyday life without going to the gym or scheduling in “workout” time, the more you will begin to enjoy working out on a regular basis.


Don’t think of exercise as a waste of time, think of it as an essential part of your daily life. Whenever you feel like using the vacuum cleaner instead of sweeping, remember this famous quote by Jim Rohn:


“Take care of your body; it is the only place you have to live.” Jim Rohn-

How to Fit in Exercise as a Stay at Home Mum

It can be challenging to fit in exercise as a stay at home mum. Your kids are always the priority, and when you do have time to yourself, exercising is probably not at the top of your list. Therefore, fitting in small amounts of exercise here and there can often be the only solution. In this simple guide, you will learn how to fit exercise into your daily routine without even noticing it.



House Cleaning Workout


Cleaning your home can be an opportunity for you to fit in some much-needed exercise. When you are cleaning the windows, do some squats or kickbacks. Vacuuming the floor? Do some lunges as you vacuum. Making the bed? Perform side lunges while you are making the bed. Sorting the laundry? Place two baskets on the floor, one on the other side of the room. Sort the clothes by running across the room to place the clothes in the other basket.


Playing Games With The Kids


Playing games with the kids is the perfect opportunity for you to burn some calories. Play tag, running races and rounders. You can even fit in a workout with the kids by searching for a kids workout plan on YouTube. According to Kids Health, kids should get at least 60 minutes of exercise every day. Therefore, working out with your kids can only have a positive effect on their overall health.


Long Walks With The Kids


Take long walks with your kids instead of sitting at home watching television. Walk around the park, to the shops or explore your local area. Use this time as an opportunity to bond with your kids and make meaningful memories that they will cherish for years.


Commercial Breaks


Instead of spending the evening slumped on the couch, why not use the commercial breaks to fit in more exercise. Do jumping jacks, squats, push ups, sit ups or whatever takes your fancy when the commercial break comes on. Do this for every commercial break, and by the end of the evening, you would have done a decent amount of exercise for the day.


Kiddy Squats


Working out with your kids could also mean using them as your weight when you squat. If your kids are small enough to be picked up, hold them on your back and perform your usual squats. They will have fun, you will get some exercise in, and they will learn to develop good habits when it comes to exercising on a regular basis. Children learn by watching and copying; therefore, if they see you taking pride in your health, they will learn to do the same. Set an example for your kids and involve them in your workouts whenever you can.



Take your kids swimming for the afternoon, and if they are slightly older, you can swim alongside them. However,  if they are smaller, splash and play with them in the pool; you will still burn some extra calories while you play.


Having kids should not hinder you from keeping fit and healthy. Include them in your fitness routine and teach them how to exercise on a daily basis.

How to Stay Fit and Healthy on a Budget

Keeping fit does not have to be expensive, costly gym memberships and expensive protein powders are not necessary. In this article, you will learn how to stay fit and healthy without blowing your monthly  budget.


Meal Prep


Prepare the majority of your meals for the week on Sunday night. Do this, and you will be less tempted to buy expensive take out food. You will also be fully aware of what goes into the food meaning that your meals will be healthier and more nutritious than take out food and snacks.



There are millions of workout videos on YouTube, one of the best channels to subscribe to a is fitness blender. They have tons of of free workout videos including 30 day challenges, beginner workouts, intermediate level programs and advanced workout regimes.


Free Sports


YouTube is fun but sometimes playing sport can be more interesting than doing 40 push-ups. Look for tennis courts, football pitches or open fields, and free to use outdoor gym equipment.


Carry a Water Bottle


Bottled water might seem cheap when you are buying it but those little pennies add up over time. Therefore, instead of buying bottled water when you are out, carry a bottle of filtered water that you filled up at home. Most coffee shops, cafes and restaurants will fill up your bottle for free too.



Make Your Own Pre-Workout Drinks or Snacks


Don’t be fooled by all these pre-workout powders. They are certainly not worth the money. Instead why not make your own pre-workout by blending bananas with almond milk and frozen mixed berries. Add some extra good fats by adding chia seeds or hemp seeds to the mix.


Walk Walk Walk


Walk, walk and walk some more. Walking is good for your physical and mental health. According to the Mayo Clinic, walking every day could reduce the risk of type 2 diabetes and cardiovascular diseases such as hypertension. Walking also reduces stress levels and boosts the mood.

Shop Late


Shopping later on in the day has its advantages. Most stores reduce their items at the end of the working day. Especially fresh produce therefore, if you go to your local supermarket at around 4pm, you should get a huge discount on your weekly fresh produce shopping.



Instead of purchasing costly pedometers, use free apps such S health on Android and Nike Run for other operating systems. These apps can help you to improve your fitness and track your overall progress, and they are free!



Discount Codes


If you simply cannot resist eating out, choose healthier options and search for discount codes for your chosen restaurants before you go out. Websites like Voucher codes are excellent for finding last minute deals.


Create a Budget Sheet and Stick to it


Create a budget sheet for your monthly expenses and do not deviate from it.



Keeping fit and healthy does not have to cost the earth. Try out some of these easy tips to improve your health and boost your fitness.