If you’re like most of us, then getting in better shape is on your to-do list. Yet how do we make time for exercise in our busy lives? We’re here to help. We’ll show you how a minimum investment of time can yield maximum benefits. 

Take a HIIT for Your Health

High-intensity interval training (HIIT) is taking the fitness world by storm, according to CNN. HIIT focuses on proven fitness principles like these:

• Brevity. Each workout lasts between four and 15 minutes per day. 
• Intensity. The exerciser keeps moving throughout the session.
• Variety. Each workout challenges multiple muscle groups.

For example, someone using an HIIT routine may perform lunges for a minute or two, shadow box for another few minutes, and wrap up with pushups or squats. The next day, the workout should be changed up, and then again each following day so that every major muscle group sees results over time. Sessions never take longer than 15 minutes, and some HIIT enthusiasts finish in 10 minutes or less.  

Harness the Power of the Web

Want to see how surfing the internet can boost your health? Just search for “10-minute workouts” and see how much useful information pops up, such as this handy list from the Washington Times. From power-packed aerobic routines to flexibility-enhancing mini-sessions, you’ll find plenty of time-sensitive tips for making the most of the exercise time you have on hand. Here are some of the options:

• Aerobic routines that combine cardio exercises, such as jumping jacks and running in place. 
• Weight-free muscle-building sets that combine classic moves such as pushups, sit-ups and squats performed in short, speedy bursts one after the other.
• Stretching sets that distill the benefits of yoga into a handful of ultra-effective routines.

Become a Fitness Opportunist

You’ll find tons of opportunities for healthy physical activity if you look around. Here are some ideas to inspire you:

• Climb the stairs at work instead of using the elevator.
• Use your office chair for some quick triceps dips.
• Park at the far end of the parking lot and enjoy a brisk walk to the entrance.
• Finish lunch early and cool off with a quick dip in the pool.
• Carry grocery sacks 2-3 at once to save time and give your muscles a little extra challenge.
• Keep a hand grip exerciser at your desk and use it throughout the work day.
• Sign up for a fitness class and combine exercise time with social time.
• Ride your bike to work on nice days.

See what we mean? The opportunities for exercise are endless when you just look around you.

Fit Mind and Body 

Getting in shape not only takes a little time, it costs less than you may have thought. Start your fitness journey on the right foot by using the tips in this post. You’ll be so glad you did!

Image: Pixabay

Outdoor workouts can be extremely fun, and many people are incorporating them into their daily activities in order to stay active and motivated. Biking, hiking, running, skiing, and swimming are just a few of the ways you can exercise outside, but they all come with certain precautions. Safety can be difficult to maintain if you aren’t cautious at all times or are unprepared.

Fortunately, there are several simple ways you can prepare for an outdoor workout. It just takes a bit of planning and research. For instance, making sure you know everything about the area you’ll be heading to is a must, especially if you’re inexperienced. Hiking can be a great way to burn off calories, but if you aren’t familiar with the trails, there’s a possibility you could get lost or injured very easily.

Read on for some of the best tips on how to stay safe and have fun during your outdoor workouts.

Check the Weather Forecast

Exercising outside is very different from exercising in a temperature-controlled room. No matter what the weather is like, you’ll need to take precautions to ensure you don’t dehydrate or get too hot or cold. Bring along a large water bottle to ensure you’ll have access to a drink when you take a break; wear appropriate clothing (light-colored layers are usually best); and make sure you’ll have somewhere to stop and cool off if you get too hot. Outdoor workouts in the summer can be brutal in many parts of the country, and heat exhaustion is a very real danger. If you start to feel dizzy or nauseated, stop what you’re doing immediately and move to the shade. Get a drink of water, but take it slow. If you have access to a cool cloth, put it on your forehead. If the symptoms don’t subside after a few minutes, head to the doctor.

Know Your Surroundings

It’s imperative to know your surroundings and be aware of them at all times. If you’re heading out to a new location or are trying a workout you’ve never done before, take into consideration the fact that you may succumb to injury because you don’t know the lay of the land. This is especially true for hikers and mountain bikers who aren’t familiar with the area they’re exploring. The best way to ensure safety is to do some research beforehand, so look up the area online to find out all you can about it. Be sure to look at maps, what sort of animals live there, and what the terrain is like.

Fuel Up

While you don’t want to eat a huge meal before your workout, it’s important to fuel up beforehand so you’ll be able to keep up your energy levels and prevent muscle exhaustion. Peanut butter, dried fruit, nuts, granola, oatmeal, and whole grains are some great choices, and many of these can be taken with you for snacks later on. 

Eating the right foods before a big workout will not only give you the energy you need, it will also help your blood sugar stay where it needs to be. A sudden drop in those levels while you’re working out can make you feel dizzy, nauseated, or faint.

Watch Out for Animals

No matter where your workout takes place, watch out for wild animals. Whether you’re near the ocean or in the mountains, you not only need to keep yourself safe, but also avoid harming wild animals and their environment. Remember never to take anything from these areas – leave with exactly what you brought with you, especially if you’re in a state park. Don’t provoke animals. If you see one that looks unhappy about your presence, don’t run, as he’ll probably give chase. Instead, make slow, deliberate movements and walk away.

Exercising outdoors is a great way to stay in shape and have fun at the same time. Just remember to make your safety a priority at all times and be aware of what’s going on around you, especially if you’re in a wooded or a high-traffic area. With a little preparation, you can have a great day of fitness in the sunshine.

Photo: Pixabay

Are you looking for a way to earn money that fits with your active lifestyle? Some side hustles provide the opportunity to remain active and make ends meet. Here are a few ideas for supplementing your income and staying on the go.

Find a Fit

One of the hottest employment trends is working side hustles. CNN notes that over 44 million Americans are working side hustles these days, and many people are doing their work on the run. It’s a terrific way to stay active while supplementing your income, taking advantage of your cell phone to keep up with a busy lifestyle and stay fit at the same time. If you aren’t sure where to jump in, one suggestion is to consider the skills you already have. Instead of trying to learn something before you can earn something, think through your repertoire of activities and abilities. There is sure to be an interest you can turn into income!  

Dog Walker

Dog walking offers some obvious benefits to those who love man’s best friend. It’s not only an opportunity to enjoy time with dogs, you can stay physically active and keep a flexible schedule. Forbes points out it’s a particularly desirable service in urban areas, since owners don’t always have time during the work day to travel home to walk furry family members.  

Personal Shopper

Do you have a knack for finding the perfect present? Or, maybe your gift is in selecting knockout outfits for friends? Becoming a personal shopper is a side hustle that can put your talent to work for you. Walk shopping centers while you work, carry packages, and step up the pace to keep fit. The Cut suggests that you can take a commission on the amount spent for your clients, earning income while spending other people’s money!

Childcare

Families are more mobile than ever, making childcare an in-demand side hustle that can fit with your own busy world and help you stay active. One way to get started is to engage through an online platform that specializes in connecting providers with those needing service. The sites typically do thorough background checks, helping parents find childcare with peace of mind.  

Personal Assistant

Thanks to the internet, you can now put your organizational, bookkeeping, or wordsmithing talents to work outside a traditional office. The Penny Hoarder explains that personal assistants can make a solid income, and working remotely typically means ample opportunities to flex your schedule. Bend your routine around your workouts, grab an exercise ball for time at the keyboard, and slip into your sweats so you can break up your to-do list with time spent doing calisthenics. Your fitness doesn’t have to suffer with a “desk job” anymore!

Restaurant Deliveries

Another great way to stay active is doing meal deliveries for restaurants. Whether by bike, on foot, or in your car, it’ll keep you on the go while earning income. As some experts point out, many professionals don’t have time to visit restaurants themselves, and not all restaurants have sufficient demand to hire regular delivery service. That’s where you come in, making deliveries for various restaurants through a single hub service via the web. Chances are you’ll stay busy, stay fit, and earn more than if you worked for a single restaurant!

Self-Promotion

Once you decide on a venture, promote it through the many easy avenues available thanks to our tech-oriented culture. For instance, you can advertise your business via Instagram – and it’s simpler than you might think. You can join Instagram engagement groups and repost others’ content, which will help you gain followers. For the best response, find groups that fit with your hustle. Matching interests will create a more enthusiastic and responsive audience. For example, go with other animal-lover and pet-owner groups if you’re a dog walker, personal shoppers might benefit from consumer-oriented groups, and so on.  

Fit and Flexible

Add to your income without sacrificing fitness. Stay on the run with a side hustle that fits your interests and abilities. You can enjoy an active lifestyle while increasing your income.

Photo: Pixabay

Staying fit when it’s cold outside can be a big challenge for many people, especially for those who rely on outdoor activities to keep them in shape. From running to biking to playing seasonal sports, you’ll have to change up your exercise routine to accommodate lower temperatures, earlier sunsets, and even ice or snow.

So, how can you stay motivated when you have to bring your workout inside? With the right attitude, winter can actually be a time of mental and physical growth. Here are a few tips to warm up your winter workout routines.

Looking Toward a Long-Term Goal

Many people need a goal to encourage them to stick to their fitness habits, maybe even more so during the slower, colder winter months. If you enjoy running or biking, sign up for a race that starts at the first sign of spring. You can train in the gym by hopping on the treadmill or a stationary bike, or by stocking up on winter gear and braving the cold and the dark for outdoor training. Either way, paying the money ahead of time for a race can motivate you to make the effort.

If running on a treadmill sounds like a snooze, try downloading a few podcasts or audiobooks that you’re really interested in, but only listen to them during a workout. If you’re struggling to stay focused on a stationary bike, trying signing up for a Spin class. The energy and excitement will pump you up and keep you in shape for race day.

Working Out with Your Furry Friends

Winter weather not only impacts your workout, but it can change everyday activities for your dog, too. Some people enjoy running with their pups, while others wind down from the workday with an evening stroll. Chances are your dog loved this routine and probably misses it just as much as you do. Bring your fitness fun indoors by building an indoor obstacle course, playing hide-and-seek, or starting an energetic game of tug-of-war with your pup’s favorite toy. Keeping your dog active is important for his physical as well as his mental health. Dogs that are positively stimulated are less likely to get bored, meaning they will chew less and have fewer indoor accidents.  

Trying Out Tabata

Tabata training uses four-minute high-intensity workouts to maximize cardio and strength training. You work as hard as you can for 20 seconds, rest for 10 seconds, and complete eight rounds. Tabata exercises range from simple moves, like jump squats or jumping jacks, to more difficult ones, like chin-ups or box jumps. You can have no equipment or loads of fitness gadgets – the choice is yours. The main point to remember is to really push yourself for those 20 seconds. 

Winter often comes with challenges to staying fit, from big family meals to the stress of holidays. The last thing you need is a lag in your workout routine. By getting creative with your indoor workouts, you’ll stay motivated, work your body in new ways, and build stronger bonds with your pets.

Photo: Pixabay