Simple Ways to Fit in Exercise Without a Gym or Equipment

Everyone groans about exercising first thing in the morning but it is the best thing for your body. Even 10-15 minutes would greatly change your energy level during the day and could be the difference of 5-10 pounds a year. Setting your alarm a few minutes earlier and going to bed a few minutes earlier could be a big difference. Find another person to make this a habit with, possibly a neighbor, co-worker or family member. A short, brisk walk, a few exercises in the living room or walking the dog around a little instead of just letting them out to go to the bathroom can make all the difference.

Lunch Break

Regardless of how long you have for lunch at work, you can make some exercise a part of it. We aren't talking about changing and going to the gym for a full workout here, just something to get the heart pumping a little bit. If you don't have a lot of time, even a walk around the building will work. If time is a major concern, talk to your supervisor about the benefits of mid-day activity at the office. You can reduce stress and increase your productivity in the afternoon, avoiding those mid-afternoon hours where you are lethargic and waiting for your second-wind. Walk a few flights of stairs, walk to get lunch further away than normal or do a couple trips if your place is only a few doors away.

Parking

When you go somewhere, whether it's work or the store, you can always park a few extra places away. It actually saves time since you aren't waiting for the slow person to get in their car and clear out the space. You can relax, park in the far corner of the parking lot, and enjoy the walk into the store, mall or event. This could burn an extra 100 calories a day depending on the number of locations you frequent.

Desk exercises

There are hundreds of little exercises you can do throughout the day if you have a job focused around sitting at a desk. There are numerous stretches and strength training motions you can do while staying seated. Do a few bicep curls with a heavy book, flex your posterior muscles in sets of 10, do calf raises under the desk or even triceps by raising yourself from the chair a couple inches. Your imagination is endless for this. It will also be a good outlet if your boss just yelled at you or the "short" meeting just last two hours as a way to vent your frustration.

Stretching before bed

This a great part to improve your physical state. Even 5 minutes in bed spend doing a few stretches will help you sleep and unwind from the day. The basics (legs, arms, chest and back) will stretch most of your body and will improve your flexibility within the first week.

Exercise with the Kids

Instead of just watching your kids at the park or in the backyard playing, find a few things you can all do together. Whether it is a game or just running around with them, your kids will love spending time with you, you will get the benefit of activity and the time will fly by. Consider getting a few families together for larger games and activities a few times a week.

Exercise with the Pets

Your dogs and cats always love attention and playing with their owners. Just running around with them in the backyard or throwing the ball can burn calories. A daily walk is also a good idea for your dog's health and your own.

Groceries

Briskly walking through the grocery store is an easy way to burn a few extra calories. If you only have a couple bags, carry them to the car instead of using the cart. If they have a handle, you can even do a few curls for strength training along the way.