As recent reports suggest, Americans are “working longer hours than at any time since statistics have been kept.” Add in family responsibilities, keeping in touch with friends, and completing errands, and there isn’t much time left for exercise.
However, if you’re willing to get a little creative with your fitness regimen, you can incorporate cardio, strength training, and weight lifting into your daily activities. Even just five minutes of working out is better than none at all, so try some of these easy everyday exercises to do at home (and on the go) when you’re faced with a busy schedule—you can save time as you multitask like a pro:
Brush and Squat
Incorporating squats while brushing your teeth is an efficient and effective way to exercise without equipment. Not only will you work out your glutes and thighs, but you’ll also be sure to brush for the dentist-recommended two-minutes. After topping your brush with your favorite toothpaste, place your feet shoulder-width apart, and start brushing.
Sit back and lower down into an imaginary chair while keeping your back straight. Continue to lower down so your thighs are as even with the floor as possible, and make sure your knees don’t jut out in front of your toes. Keep your core engaged—and continue brushing—as you straighten back up into the starting position. Try to do three sets of 10 every other day, as to not overwork your muscles when you brush your teeth.
Grocery Weight Training
Anyone who has ever tried to carry all the week’s groceries from the car to the house in one trip knows that you need a lot of strength to get the job done. Before putting away your items, take a couple of minutes to add in some weight training.
A gallon of milk, which weighs over eight pounds, can be used as a weight. Try doing 10 bicep curls with each arm before putting it away in the fridge. If you are a beginner, start by doing curls with a can of soup, and you’ll work your way up to the gallon of milk in no time.
Cooking Calf Raises
Simple cooking, like stirring a pot of sauce, waiting for water to boil, or making toast, is the perfect time to take care of a few sets of calf raises. Stand with your legs shoulder-width apart and slowly raise up to your tiptoes, hold for a second, and lower back down. Keep your calf muscles engaged the entire time as you complete three sets of 10. If you don’t feel like you’re working your calves hard enough, grab a large can of soup in each hand for added weight.
Sitting Butt Squeezes
We all spend too much time sitting down, but there’s actually an easy, equipment-free exercise that can engage your gluteal muscles while you are working on your computer or watching a movie with your family. To do this move, sit up straight and flex your backside for five seconds, which will slightly lift your body. Incorporate three sets of 10, twice a day, into your busy schedule and your behind will be ready for swimsuit season before you know it.
By incorporating everyday exercises to do at home into your daily routine, you can stay on track with your fitness goals even if you have a completely packed schedule. What is your favorite exercise to do without equipment? Let us know on Twitter with a #GoodMatters tweet to @TomsofMaine.
This article was brought to you by Tom’s of Maine. The views and opinions expressed by the author do not reflect the position of Tom’s of Maine.