get more exericse

5 Ways to Get More Exercise – Without Really Trying

CoachMel Exercise 11 Comments

I’m writing this article today as a “note to my present self” as much as I am to you, my dear readers… I need to get more exercise!

You see, we moved to Canada over a year ago, and if there’s anything that will mess with your routine, it’s packing up and moving across the world.

I can honestly say it has affected every single “good” habit I had.

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From eating a healthy diet, to having a good work-family-life balance, to my regular exercise routine.

Perhaps that shocks you, I don’t know, but let’s keep it real here folks!

The Glorious Rocky Mountains, Canada

The Glorious Rocky Mountains in Canada

I absolutely love Canada, but the whole move took me a long time to process. You may have noticed that I kindof disappeared from the blogging world for a while, too. I just couldn’t get my work head in gear.

But, I’m ready to get my healthy eating and exercise game back on track, and I hope you’re with me on this, too?!!

We all lead such crazy, busy lives, and so fitting exercise into our day can be super tough — especially if you equate exercise with a trip to the gym.

The truth is, we often make working out a lot harder than it needs to be, but establishing a regular exercise routine doesn’t have to be difficult.

You’ve heard the old advice about taking the stairs and walking more, a bizillion times over. It’s great advice and you should follow it, but I want to give you some ideas today you maybe hadn’t thought of before.

So, here are 5 Ways to Increase Physical Activity – Without Really Trying

1. Get a Pull-Up Bar

Now, before you hit that little X to get off of this webpage ASAP, hear me out!!

Pull-up bars are not just for bodybuilders or CrossFitters. No, no, no! You absolutely need to have one in your home, too.

Let me tell you, if you slump at a desk all day long, like I do waaay too much, you really should be doing pull-ups.

Pull-ups help to counteract that computer-hunch, they improve the health of your back, they build your arm strength, they work your core muscles better than crunches, and on and on. They are awesome!

And before you tell me how you could NEVER pull yourself up, I was the same. I could barely do one pull-up in the beginning, but it’s amazing how doing them consistently builds your strength.

So, how can you increase physical activity — without really trying?
Start out by doing one or two reps each time you pass your pull-up bar throughout the day.

If you can’t do one pull-up, you can jump up into position, then lower yourself as slowly as you can, and you will get there eventually.

We have one like this pull-up bar in our home, and it’s great… these don’t damage your doorframe to install, and they can be removed in a flash when you have guests coming over 🙂

2. Squat For 10 Minutes

As you probably know, in many countries the deep squat is just part of their everyday life. Most Westerners however, haven’t done even one single squat in years.

But, we should be.

Physical therapists say we should be able to hold the squat position for 10 whole minutes. For most of us that is crazy talk! But, we can accumulate those 10 minutes one minute at a time.

So, how can you increase physical activity — without really trying?
If you’re a regular couch potato, I want you to get off that couch and squat during the T.V. ad breaks. If you live in North America those ads are lonnng and regular (seriously, what is the deal with that???), so you’ve no excuse.

Why not squat while you wait for the kettle to boil, too? Sure, your family will call you crazy, but hey, who cares?!!

3. Get a Kettlebell

If you’re on my weight loss program, you will know how much I love my kettlebell.

It is hands down the best piece of equipment I own. In fact, it was the only piece of equipment I actually shipped across from the UK to Canada.

It will revolutionize your workout… I know that sounds O.T.T., but I am totally serious!

So, how can you increase physical activity — without really trying?
The kettlebell is great for doing full workouts, but what I love about it most is that you can pick it up anytime and just give your heart rate a little boost.

Ours sits in our basement living room, so that it can be picked up and used anytime of the day. I love that, because it doesn’t require any effort whatsoever to get organized to “workout.”

I suggest 20-30 kettlebell swings several times throughout the day to get you started. It really is that simple!

This is similar to the cash iron kettlebell we have at home, and yes, I do use a 20kg kettlebell, I just do less reps than my hubby.

4. Stand Up More

Sitting down constricts your circulation, slows your metabolism, and switches off your muscles. Even if you do one hour of exercise every single day, it still couldn’t make up for the dozens of hours you spend sitting down.

But, the solution is really very simple, just stand up!

So, how can you get more exercise — without really trying?
Just use whatever opportunities you have throughout the day to stand up more.

Stand on public transport, when you’re on the phone, or get a standing desk (if possible). You should also stand up when you’re brainstorming, because it really does prompt creativity.

And the bonus is, standing up burns a few more calories per minute than sitting.

5. Change Your Attitude

In our modern world we tend to think that saving effort is always better. But, that is not the case when it comes to physical activity.

The truth is, we do need to put in some effort, but we need to stop thinking of exercise as something that requires a change of clothes and a warm-up.

Get it into your head that you just need to move a bit more every single day and you will soon be getting more exercise without really trying.

These are just a few simple tricks you can add into your daily life, that will have you in better shape in no time. And, no changing rooms required, that’s the best part!

But, I’d love to hear from you — what are your best ways to increase physical activity, without really trying? Share with me in the comments, or tag me on social media using the hashtag #DietRebel.

Melanie x

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Comments 11

  1. ROCKFUSE - Make Money Blogging

    Thanks for the killer Tips! I’m sure I can learn a thing or two from this. It is amazing how easily we can overlook simple things until someone points ’em out… Cheers! Nadeesha.

    ROCKFUSE – Make Money Blogging’s last blog post..Is Social Authority an utterly useless concept for Internet Marketers?

  2. QVC

    I’ve also heard that drinking one full glass of water prior to eating is an excellent way of reducing weight. The water fills up your stomach so that you would feel “full” faster, thereby reducing the amount of calories eaten during a meal.

    QVC’s last blog post..Plantronics Voyager 520 75859-01 Bluetooth Headset (Black)

  3. Melanie

    Hi QVC.

    Yes, that’s a good one. It also works between meals to prevent too much snacking, since often we think we’re hungry, when the problem is actually thirst.

  4. Kate saenz

    Love all the tips! Im tryin to lose as im a type 2 diabetic and only 23. Plus I was in a bad car wreck that has affected my body and pain so im thinking losing some of excess weight and being more healthy will help! Im goin to try and accomplish this life change 🙂

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