Simple Exercises To Build Into Your Daily Routine
A Guide for Expats
So you’ve decided you want to put more time and energy into your fitness. Well, you’ve already done the hardest part — starting to take those steps! Even some simple exercises done regularly are a huge benefit for your health, and for many people who’ve recently moved abroad, even some small sense of routine helps them adjust.
Finding time for exercise can seem daunting, but staying active doesn’t require hours at the gym or expensive equipment. Simple exercises integrated into your daily routine can enhance your physical and mental well-being. We decided to find five sets of easy-to-incorporate exercises that require minimal time and effort, helping you stay fit and energized throughout the day. Whether you implement only one or all of these is up to you — but many will find that doing at least a few of these regularly will help them immensely.
Morning Stretches for Flexibility
Start your day with a series of gentle stretches to wake up your muscles and improve flexibility.
Cat-Cow Stretch: On all fours, alternate between arching and rounding your back to loosen your spine.
Forward Fold: Bend forward slowly, reaching for your toes, in order to stretch your hamstrings and lower back.
Side Stretch: Stand tall, reach one arm overhead, and bend gently to the side for a deep stretch in your obliques.
These stretches only take 5–10 minutes and can set a positive tone for your day.
Desk-Friendly Exercises for Office Workers
For those spending long hours at a desk, small movements can prevent stiffness and improve circulation.
Chair Squats: Stand up from your chair, hover just above the seat, then return to standing. Repeat 10–15 times.
Seated Leg Lifts: Sit on your chair, extend one leg straight out, hold for a few seconds, then lower it. Alternate legs for 10 repetitions each.
Shoulder Rolls: Roll your shoulders forward and backward for tension relief.
These exercises fit seamlessly into your workday and keep your body active without leaving your workspace.
Incorporating Cardio Into Your Routine
Cardio doesn’t have to involve running marathons. Small bursts of movement can improve your heart health.
Brisk Walking: Take a 10-minute walk during your lunch break or around your neighborhood.
Stair Climbing: Opt for stairs instead of elevators to strengthen your legs and boost cardiovascular endurance.
Jumping Jacks: A quick set of 20–30 jumping jacks can re-energize you when you’re feeling sluggish.
These activities can be done at home, work, or outside, requiring no extra equipment.
Strengthening with Bodyweight Exercises
Bodyweight exercises are excellent for building strength and can be performed anywhere.
Push-Ups: Strengthen your chest, shoulders, and core with a set of 10–15 push-ups. Modify by doing them on your knees if needed.
Planks: Hold a plank position for 20–30 seconds to engage your core muscles.
Lunges: Perform 10 lunges on each leg to tone your thighs and glutes.
Incorporating these into your routine a few times a week can significantly improve muscle tone and endurance.
Evening Relaxation with Yoga or Stretching
Unwind at the end of the day with calming exercises that promote relaxation.
Child’s Pose: Sit back on your heels and stretch your arms forward for a soothing stretch in your back and shoulders.
Legs-Up-The-Wall Pose: Lie on your back and rest your legs vertically against a wall to improve circulation and relieve tension.
Deep Breathing: Pair gentle stretches with deep breathing to calm your mind and body.
These exercises help prepare your body for restful sleep and reduce stress accumulated during the day.
Staying active doesn’t have to disrupt your schedule. Integrating simple exercises into your daily routine can maintain your fitness and overall well-being without needing extensive time or resources. Whether it’s stretching in the morning, sneaking in desk exercises, or unwinding with yoga at night, these small changes can lead to significant improvements in your health. Start today and feel the difference in your energy, strength, and mood!