14 Tips To Motivate you to Fit Physical Activity Into your Home/Work Routine

Since the beginning of the pandemic, a lot of people have worked from home. Consequently, people don’t visit gyms as much as before and they have become less active, lost muscle mass, lost cardiovascular capacity and let’s be honest… gained weight!
Read more here: 61% of Americans Say They Gained Weight During the Pandemic

61% of people say that fitting physical activity into to their busy daily routine is a challenge.  In fact, lack of time to exercise is the number one excuse for being inactive. A second reason is because they work from home, the lack of motivation has settled in.

I have created 14 tips to create new habits to add physical activities to your daily lives.

1- I want you to find an activity that you like, such as a walk in your neighborhood for 10-30 minutes for 2 times a week and build up to 5 times a week to create a routine. 10,000 steps should be done everyday of the week. Indeed, you have more chance of sticking with your exercise program if you like it and you progress slowly.  Read more here:
10 Ways to add Simple Exercises Throughout Your Day
10 Fitness Activities for Couples
40 Winter/Spring Activities to Keep your Body and Mind Active

2- Find a buddy or get a dog. If you have a person with you, you are committed to each other, it increases motivation and excitement. If you have a dog, it has to exercise daily as well, so it pushes you to go for walks.

3- Next, schedule your physical activity by adding appointment times in your calendar (get a free PDF calendar here) to reserve that time frame for YOU. If the only time you have is before everyone gets up and work, those are tricks you should follow:

  • For the first week, set your alarm to 6 am or before for 2-3 times a week and relax.  You can practice meditation or read a book. Trust me, it will get better with time.
  • On the second week, do what you need to do to get ready while dressed up with your active wear, including your shoes.
  • On the third week, do the same but this time you’ll get on the move!  Make sure to dress for the weather with many layers if needed.  Sorry there are no excuses with me; we are lucky to live in a mild climate.
  • Reserve yourself a good 20-30 minutes to do your exercise program and then get prepared to go to work.
  • Each week, add one more day of exercise.
  • After four weeks of early rising, you get used to it, seriously!!
  • Keep in mind to increase intensity, type of exercise, and duration.  If you don’t challenge your body, you’ll reach a plateau and you are not going to get the results you are expecting. Read more here:
  • Think about adding a resistance or strength program to build muscle mass; the more muscles you have (without being bulky), the more fat and calories you are going to burn.  It is also the best way to protect your bones, improve your posture, and eliminate the risk of having arthritis and osteoporosis later on in life.
  • Create a workout calendar. For example, every day you are going to do something different. I invite you to try my FREE 7 Days Organized Fitness Calendar. If you like the idea, I have created 2 months of organized fitness calendar. Here is an example:
    • Monday: Legs and butt
    • Tuesday: Cardio: walk or jog
    • Wednesday: back muscles to improve posture
    • Thursday: Cardio: walk or jog and 20 minutes stretch
    • Friday: Inner/outer thighs and core
    • Saturday: Cardio: walk or jog and 30 minutes stretch

This pandemic has been longer that we all thought. It is time to step up and get back into shape. I hope my tips will help you to GET BACK ON TRACK. Stay safe my friends.