We are all busy and most of us feel that 24 hours a day doesn’t seem enough time to fit in work, and family. But don’t let your busy schedule get in between you and your fitness. exercise does not have to be an all or nothing proposition for you to get good results.

Here are some ways to sneak a workout into your busy schedule and get fit bit by bit.

1. Practice proper posture

When you stand and sit up straight, you only do you look more confident but you also burn more calories and builds more muscles in your neck and back. When you slump or slouch, they go unused.  Whether you’re ironing, doing dishes, or standing in a lineup at the bank, concentrate on keeping a solid stance, a slight bend in your knees, an open chest, and head up. So remember to making an effort to stand tall, proud, and poised.

2. Go the long way

This really works! Take the stairs instead of the elevator whenever possible. If you drive to work, find a parking spot away from your building so you get a little extra walking.  If you commute and taking public transport to work, get off a stop before your office and walk the extra distance.

Take the chance to walk, whenever you can. You might need to allot a little more time for you to get to your destination, but all of those extra steps really add up!

3. Email, call less instead Walk and talk.

If you are working in an office, instead of calling or emailing a coworker, got up and walked over to chat with them. We got a lot more accomplished in a quick in-person meeting, plus you get to burn a few calories walking to their desk.

If you are a work at home mom and if you have a phone call to make, get up and pace. Every second you do not spend sitting down, you are improving your health.

4. Stand and flex

While waiting in line at the grocery store, bank or any other establishment, flex your abs or squeeze your glutes. If you are caught in heavy traffic or while you are sitting at red lights, squeeze your abs tight.

It helps make the time pass and it’s a quick and easy way to work your core without anyone noticing.

5. Play in the park

Instead of meeting friends for a drink after work, invite them to head to the park for a couple of hours of play. Jog around for a few rounds around the park or play Frisbee together.

What worked for me is bringing my toddler to  the park. Playing, running around with ball or with a bike is a great bonding time to exercise and to teach young ones to love being active outdoors.

6. Turn chores into a workout

It’s easier to fit in a workout on the weekend, but not when the household chores take over most of your free time. Instead of missing out on a workout, turn these tasks into exercise. Wash the car by hand rather than taking it to the car wash or mow the lawn with a push mower.

7. Wake up and do 50!

Before getting into the shower in the morning, try to do 50 (or even just start with 20) crunches and push-ups on the floor of your bedroom. It takes only about five minutes to complete, but it will set the tone of the day.

If in case, you get too busy for a full workout within the day, at least, you did something 🙂

8. Bathroom squats

Do 10 squats every time you use the bathroom. Since we all go multiple times a day, we might end up getting more cumulative squats than we would at the gym. The more hydrated you are, the more squat breaks you can take, so drink up.

9. Steps and weights

If you have steps at home, this is an easy task. Leave dumbbells at the bottom steps and each time you walk up the stairs,  carry those dumbbells with you and leave them at the top and bring them as you head down.

If you do not have dumbbells, use juice jugs or fill a backpack with books. If you are baby wearing, sling your child over and move. The more weight, the better.

10.  TV time

If you’re winding down from a long day with a little TV time, you can do crunches or jumping jacks during commercials. You can also do a set of crunches – lie on the floor, tighten your abdominals, and then perform your favorite abdominal exercise 10 to 15 times.  They are built-in exercise breaks.

Do you have any quick exercises that you love doing in between your busy hours?