When life gets busy, it can be hard to always get into a proper workout space or gym to get a workout in, especially with tight-packed schedules, family life, or work stress, and finding the right time. This can make it easy for regular fitness habits to be placed on pause, with it being difficult to go back. Being active does not have to be a time-consuming commitment or create unnecessary stress. Doing small workouts that are 30 minutes or less can be effective and keep you active without requiring large amounts of time. Exercise does not have to be done in a gym setting; even short amounts of physical activity have been found to improve sleep, elevate energy levels, and reduce stress.
There are many options to get movement in to be active throughout the day without having to be at a gym. The ACSM (American College of Sports Medicine) recommends that adults should engage in at least 150 minutes of moderate aerobic exercise a week. A gym is not necessary to work out. A full body workout can be done at the office, home, or when traveling. This can be done by using bodyweight or resistance. Small loop resistance bands are a great piece of equipment to utilize for being on the go since they are lightweight and can be stored anywhere or put into a bag. Use the environment around you to assist with workouts. The steps in your house, a wall in a hotel or house, a chair, or a desk can all be used to help get a workout in and try out new exercises.
Bodyweight, minimal equipment, or resistance band exercises are simple and effective ways to build up strength, endurance, and mobility from anywhere. Exercises such as squats, lunges, pushups, and dead bugs are ideal for people who have short amounts of time, space, or little equipment available. Bodyweight exercise has an advantage because movements can be progressed or regressed to fit any fitness level. For instance, a plank can be done on an incline or on the knees for a lower intensity for beginners. Doing bodyweight exercises or exercises with a band or any equipment is still effective by working on balance, strength, mobility, and core stability/strength. Bodyweight exercise is a convenient way to still stay active when traveling, stuck at the office, or at home. These can be done from anywhere to be effective.