Free time is often scarce in today’s working world, and exercise is usually the first thing to fall by the wayside. Yet physical activity is an ideal way to balance a stressful work life and helps you stay healthy and fit.
While we can’t create more time for you, we can show you how to integrate more exercise into your daily routine and which short home workouts are especially effective.
More exercise in your (office) routine
There are many simple ways to incorporate more movement into your everyday life. If your commute is manageable by bike, hop on it when the weather is nice. Morning exercise boosts your energy levels, sharpens your focus for the day ahead, and strengthens both your heart and muscles. In the evening, a bit of movement also helps you unwind and switch off.
If you use public transport, try getting off one stop earlier and walking the rest of the way at a brisk pace. Even small bursts of activity can strengthen your muscles and improve your overall fitness.
Do you often take the escalator or elevator? Break the habit and take the stairs instead. Climbing stairs at a steady pace is a great way to support your cardiovascular system.
Why not go for a walk during your lunch break instead of staying in the cafeteria? You’ll not only get in extra steps but also recharge your energy for the rest of the day.
Workout – but make it effective!
Studies show that short but intense workouts can be just as effective as longer training sessions. And the best part: you don’t even need a gym—you can easily train at home.
If you enjoy jogging but don’t have time for a long run, spice things up with interval training. Add short sprint intervals to boost fat burning and keep your heart rate high. This way, you can achieve the same—or even better—results in less time.
Another highly effective option is the popular trend HIIT (High Intensity Interval Training). This method pushes your body to its limits in short bursts, followed by brief recovery phases. A 20-minute HIIT workout can be as effective as a full hour of traditional exercise. Plus, you don’t need any equipment—your own body weight is enough.
Planning is everything!
Do you want to stick to your weekly gym session or a run with friends but lack motivation after work? Trick yourself by scheduling your workout as a fixed and important appointment in your calendar.
Take every opportunity!
Planning a nice evening with friends? Why not meet at a bowling alley, a sports field, or a climbing park? This way, you combine social time with physical activity. Your kids can also help you stay active—go swimming together, take bike rides, or enjoy long walks as a family. And always remember: even a little exercise is better than none at all!