HTD Central

26 Easy-To-Implement Daily Tricks To Get More Exercise Into Your Everyday Life

Forget the gym. Getting more exercise into your daily routine is easier than you think.

26 Easy-To-Implement Daily Tricks To Get More Exercise Into Your Everyday Life

from Kirstin Hartman
I love to learn how to do things and write about it. This is, why I am so proud to be part of HTD Central!

According to the World Health Organization, 1.5 billion people worldwide are overweight. About 700 million of them are obese. And the amount of physical activity people do every day is decreasing.

One way to effectively combat this is to get more exercise, and that includes using games to get more physical activity.

1. Walking and running games

Go for a walk, jog or run around your neighborhood, or set up camp at your local park. These games and activities will help you increase your physical activity.

Walking and running games are highly addictive. For a better workout, you can try walking, running, and jogging games that allow you to work out harder or longer than a regular game. These games can help lower your resting heart rate and increase your endurance.

When you play walking or running games, you can walk or run longer or faster than you could in a normal game. These games help you work out harder and longer.

2. Turn up the music loud - and dance

A 2019 study found that just five minutes of light to moderate physical activity burns about 100 calories, but it's hard to find moments during the day when we can move that much. That's where a dance party comes in handy.

A physical activity dance party, in just 15 minutes! Between the "what's the point?" and "I don't have time" questions, we wanted to create a fun, effective, and non-intimidating way to stay active. After experimenting with different variations of a dance party, we realized that people can find all sorts of ways to stay moving if we stick to the 5 "moves" of dancing.

We partnered with the makers of the Fitbit Blaze to create a playlist of energetic songs - a dance party for more physical activity during the day. We collected the songs and created the playlist on Spotify, and Fitbit provided us with Fitbit Blaze devices to use during our test run.

3. Create your own little workout

Working out every day doesn't have to be a chore. If you make it interesting and fun, you'll be more likely to stick to your plan. Come up with a few different workouts, including strength training, cardio, and yoga, all without equipment.

They can also be simple and easy to do mini-workouts that only take 2 minutes. This makes it perfect for people who don't have access to a gym, but do have access to their living room and the internet.

Here are a few Youtube videos to get you started:

4. Playing Frisbee

Frisbee is an ancient game. It is played by people of all ages, races and genders and is a great way to get your body moving. Frisbees can be used for sports, games and exercise and are great for a variety of skill levels.

Frisbee is a strenuous physical activity that is easily accessible to everyone. Frisbees are available just about everywhere and most players own one or two Frisbees. The game is often played casually, with the emphasis on fun - the goal is to have a good time.

Playing Frisbee is a great way to have fun outdoors with friends or family. Frisbees can be used as a recreational or competitive game, and there are many different Frisbee rules.

5. Take the stairs instead of the elevator

The benefits of exercise are well documented, but many of those benefits don't come to fruition if you don't actually do the exercise. Eric Cressey is co-author of the book The 10% Solution: Take 10% More Action and Transform Your Life.

"What a lot of people don't consider is the amount of calories they burn when they take the stairs instead of the elevator," Cressey says. "It's a small but significant calorie burn, especially if you're going up two, three or more flights at a time. All that happens is you use more energy, your body burns more calories and you do something that significantly improves your cardiovascular health."

If you decide to take the stairs, keep your goal reasonable. Don't set a goal to climb 20 flights of stairs, just 10, and as you improve your endurance, you can increase to 20 steps.

6. Catch games

Whether you're a competitive athlete or just want to get in shape, everyone needs to work on their agility. That's where the Catch series comes in. The Catch training system includes a series of exercises to help you improve your balance, strength and agility. While the system is specifically geared towards runners, all of the exercises are suitable for anyone.

After you spend 30 minutes doing the exercises, you can track your progress on the Catch website and see how each exercise improves your mobility. The Catch system is easy to use: All you have to do is set up and lift the Catch board, follow the instructions, and you'll have a stronger, more mobile body.

7. Get up more often during work

Most people spend the majority of their waking hours sitting down, barely moving. Sitting is not only unhealthy, it also hurts your productivity. If you work in an office, you should get up and walk during breaks. If you stay at home, make short trips to the kitchen or living room. Walk while you talk on the phone. Staying active gives you more energy. And it gives you a chance to kick the habit of sitting. Research shows that people who sit all day get tired and depressed.

8. Walking meetings

Walking meetings aren't just beneficial for workers. They can help managers, too. Walking meetings can help people break bad habits. And they can be fun. Walking meetings help you connect with your employees. For example, research shows that walking meetings increase engagement. Employees who walk together feel closer to each other and have a better working relationship than those who meet in an office somewhere.

This innovative way of working has something to offer everyone. Small business owners can use it to encourage their employees to brainstorm ideas while walking.

9. Go walking

The real benefits of walking - more energy, mental clarity and fat loss - all come from regular hikes. Discover new trails in your area or plan a short trip. Even half an hour is enough to get you up to speed.

Hikes in hiking guides range from leisurely strolls to overnight stays, from easy day hikes to challenging treks, from simple nature walks to extreme recreational activities. To motivate yourself to get back into nature, download an audiobook beforehand and listen to it ONLY and EXCLUSIVELY while you're out and about.

10. Do some quick push-ups

Studies have shown that push-ups are one of the best exercises you can do.

Push-ups are not strenuous, but they are very useful because they help you train your upper body, strengthen your core and improve your circulation. You can do push-ups almost anywhere, even at work.

Many beginners think that they are too difficult, but with this short guide you will manage to do push-ups in no time. Start with 2-3 sets of 10 pushups per workout and then increase to 5-6 sets. Don't be afraid to challenge yourself. If you're not strong enough yet, start with 2-3 sets of 10 push-ups.

11. Go Climbing

Whether you're an experienced climber or just looking for a new challenge, climbing is an activity that's endlessly fun and improves your fitness. It improves strength, balance, coordination and endurance - all important skills for everyday life.

Climbing has long been considered a wild pursuit, where you fearlessly and recklessly let loose. But climbing, like yoga, is a sport that can be practiced with mindfulness, presence and gratitude.

Climbing is a physical sport, but it also requires the stillness, meditation, and reflection that exist in yoga. And like yoga, climbing is also a mental game. In climbing, you are often high above the ground, and your only navigational tool is your inner self. You need to get a handle on your own fears, anxieties, and self-doubt.

If you want to bring more movement into your daily life, try climbing. It builds your strength, balance and resilience.

12. Walk your neighbor's dog

An easy step to a healthier lifestyle is to walk your neighbor's dog. No, it's not a chore, it's a chance to socialize, exercise and get more done at work.

Walking your neighbor's dog isn't just a great way to get more exercise: It's also a great way to make new friends and discover new corners of your neighborhood. And anyone who's ever walked a dog knows how rewarding it can be. But if you don't live near the neighbors, do you really get to see all the great things a dog has to offer?

We set out to find out the secret to walking your neighbor's dog. In the process, we found out that walking your neighbor's dog is a great way to get to know neighbors, and it has many other surprising benefits. It's one of the best and easiest ways to socialize, and one of the best ways to get more exercise. Best of all, it costs much less than many other sports.

13. Jumping rope

Jump rope is one of the most versatile pieces of exercise equipment and is so simple that anyone can master it. It's great for a full body workout and is a fast and fun way to exercise your heart and lungs. It's especially good for weight loss because it burns more calories per minute than jogging or swimming. Plus, jumping rope is fun for kids, a great one-on-one workout, and a great way to get together with a group of people.

But jumping rope isn't just a fun form of exercise. It's also a great stress reliever and an excellent aerobic workout. Jump roping strengthens your core and can also improve your coordination, balance and flexibility.

Jump roping is a full body workout. If you prepare for it and master it, you will get lean muscles and a defined figure. If you can jump rope at a moderate pace, you can jump rope for 20 minutes at a time without getting tired.

14. Hula Hoop

The hula hoop is an ancient Chinese piece of aerial exercise and fitness equipment. The hula hoop became popular in the teen years of the 20th century, but until a few years ago, most people had never seen one. Today, an estimated one in six adults in the U.S. practice hula hooping, making it one of the most popular and widespread fitness fads around.

Hula hoop is a dance exercise, a martial art and a fitness tool, and it's amazing how easy and fun it is. With a little practice, you'll work on your flexibility and balance, and you can strengthen your core and improve your posture, coordination and core strength. And the best part is that you can do it anywhere, without any equipment or weights.

15. Do a team sport

There are few things that can match the rush of an athletic competition. But don't let that deter you from your fitness goals-most experts agree that routine and consistent training are just as important. One convenient way to incorporate fitness into your daily routine is to play a game with friends. Playing a sport with two or three other people is a great way to work up a sweat and challenge your mind. Plus, it's more fun than running on a treadmill or riding a stationary bike.

We recommend basketball, which can be played indoors or outdoors and on almost any surface. You get a healthy dose of endurance training, strength training and teamwork. And unlike a treadmill or stationary bike, you'll also get a full-body workout. A pickup basketball game gets you moving and forces you to change your movements. You'll have to constantly shift your weight, forward, backward or sideways, and you'll have to rotate your upper body to change direction.

16. Make your date active

Dates should be fun, interesting, and memorable - not bland, stilted, and awkward. If you're looking for a way to spice things up and keep the conversation going, active date ideas are guaranteed to make things more fun. Even better, they'll help you become more active so you feel better about looking back on your time together.

17. Geocaching is fun

Geocaching is a worldwide treasure hunting game that you can play from your backyard to the Great Wall of China. There are nearly 10 million geocaches around the world and new ones are added every day. Each cache (container) has a logbook with a stamp in which participants enter information about themselves and the find. The cache is then hidden and the secret location is published on the website.

The sport of geocaching was literally invented 10 years ago. Geocachers describe the activity as "the perfect combination of urban exploration and outdoor activity." It is more effective than other sports because walking and exploring provides more benefits than running, which builds strength and endurance and increases bone density.

18. Cleaning the apartment quite properly

To get moving, we had to clean our apartment, an exercise that was a workout in its own way. And our kids loved it, too. House cleaning is not a glamorous or exotic activity, but it is an important part of a healthy life. Some studies have even found that cleaning the house improves both your fitness and your mood. And, as we found out, it's an activity that adds more exercise to your daily routine.

19. Climb a hill

We wanted to find something fun to do that would help you start your morning off right. So we decided on an alternative workout that doesn't require you to join a gym or use expensive equipment. The SLIDE DOWN CHALLENGE is a simple activity that combines the benefits of exercise for weight loss with the euphoria of riding downhill. It's a fun way to start your day with a little exercise, while having a lot of benefits for your body and mind.

The SLIDE DOWN CHALLENGE was invented by Jason Martin, a chiropractor from Texas. He decided to harness the enthusiasm of his patients by having them run up and down the hills of his practice. A year and a half later, Jason created SLIDE DOWN CHALLENGE, an online course that teaches you how to incorporate this workout into your daily routine.

"The first thing I noticed was that people were losing weight," Jason says. "I noticed it in patients and also in my family. The weight was coming off and people were feeling better. They felt happier, and they kept going."

20. Shadow boxing or boxing

So-called shadow boxing has been around for years, but with the explosion in popularity of MMA, it has become one of the most popular training methods.

Shadow boxing is a boxing training method where you pretend to hit an imaginary opponent with a series of punches and kicks. The exercise involves a lot of repetition and visualization as you try to practice the moves without hitting anything.

It's a full-body workout that can really boost your metabolism. According to trainer Junie Good, boxing workouts boost your metabolism even more. "One of my clients lost 20 pounds by boxing three times a week.

Want to boost your metabolism without going to the boxing gym? Then do shadow boxing. "It's like hitting a heavy punching bag," says trainer Lea Morino. "It's a great cardio workout and good self-defense."

Just stand in front of the mirror, grab a heavy punching bag and do 30 minutes of shadow boxing a day. "It doesn't matter what moves you do," Morino says. "You can shadowbox or punch the bag. The main thing is to keep your arms up!"

21. Vibration Plate

Tired of the daily grind of sitting all day? Want to add more movement to your day?

A vibration plate exercise machine can help you do just that. These machines use vibration plates of varying strengths to simulate different movements. This adds more movement to your life so you can stand, walk, run or exercise in place.

The vibration plate is an effective way to boost your health. It vibrates up to 5,000 times per second, increasing circulation and lymph flow, improving balance and posture, and releasing endorphins. It also increases bone density and tones muscles. The vibrations also activate your nervous system, which increases your alertness, relieves depression and even boosts your creativity.

22. Jumping on a trampoline

For those who fear or avoid exercise, simply bouncing on a trampoline can awaken your inner athlete. The trampoline increases your heart rate and blood pressure, improves your endurance and strengthens your core. It also uses more muscles than walking or jogging, making it an effective calorie burner. And when your energy levels inevitably drop, a trampoline can be a quick pick-me-up.

Regardless of your age or activity level, a trampoline can lead you to greater physical fitness. According to one study, you'll burn up to 572 calories in 90 minutes. According to another study, a 10-minute trampoline workout already burns more than 170 calories.

You can find a small sports trampoline with a grab bar starting at $70 on amazon!

23. SUP Board Riding

Stand-up paddle boarding can bring more exercise into your everyday life. It's simple, easy and beginner-friendly and a great way to have fun and get moving. The sport is easy to learn because you don't have to swim, and is a great way to explore nature and the environment. It's a fantastic way to explore local waters and coastlines and get a little more exercise.

Stand-up paddle boarding (SUP) is the fastest growing water sport in the world. Boards are constructed of a variety of materials and vary in length, width and thickness. The more boarders push their board, the more their bodies are challenged. This challenge helps build core strength, improve balance and improve overall body function.

The benefits of paddle boarding go beyond the water. SUP is a great way to get outside and see more of the world around you. It's often easier to enjoy the beauty of nature when you're out on the water. Boards can also help you fit exercise into a busy schedule. The average user paddles about 30 minutes a day.

24. Ride a bike

A bicycle is a best friend and a best friend for life. Unfortunately, many people no longer ride their bikes. That's a shame because it can literally change your life. A bike can add more exercise to your daily life, help you explore places near you and around the world, and help you meet people.

When you ride a bike, you naturally get outside, move around, and breathe fresh air. It puts you in touch with your surroundings, the people around you, and the weather. And biking is cheap, fun and easy.

25. 10 minutes of squats

The squat is perhaps the most important exercise you can do. Not only does it use almost all the muscles in your body, but it's also one of the best exercises you can do to strengthen your entire body. This is because this movement uses multiple joints at the same time and utilizes the entire range of motion. Research shows that squatting at least three times a week has a positive effect on your body. Squats can also improve balance, coordination and body awareness. And if you have problems with lower back or knee pain, squatting is a good place to start.

26. Just park further away from the front door

In fact, if you intentionally park your car farther away from your front door or the supermarket, you'll manage to take more steps and thus burn more calories. And it's not as hard as you think. For example, the parking spaces that are not directly in front of the entrance to the supermarket are always free.


In summary, if you incorporate some of these techniques into your personal routine, you won't regret it. Every little bit helps when it comes to personal health and mental well-being.

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