How to incorporate more exercise into your daily routine (almost without realizing it)

GQ España

We all know that moving around in our daily life is important for our health. But the truth is that many of us don’t know how we can include more exercise in our daily routine without making any major sacrifices regarding our daily activities or hobbies.

Let’s be honest: Most of us have difficulty moving, especially if we have a job that doesn’t require any kind of physical effort other than maintaining good posture in a chair and typing for hours. Therefore, we will lose a lot Benefits we can get from exercise: Our mood will improve, stress will go away, our energy will increase and we will also sleep better.

We all make sure to exercise, especially when months of new beginnings arrive, like January or September. But this is hard for all of us, even when we are used to doing it.

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There are some tricks that can help us include more exercise in our daily routine without even thinking, Because we will enjoy it.

Establish a routine

This thing is not hidden from anyone. Creating a daily habit is essential to staying consistent, but how can we do this?

The most effective method is cues, routines, and rewards; And it can be applied to any area of ​​our lives, For example, if we want to go to the gym every morning before going to work, the signal would be to have an alarm go off. The action we want to reinforce is getting up and wearing sports clothes, as this will prevent us from sleeping and force us to go to the gym (which will be regular).

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Once the exercise is finished, there must be some reward that motivates us to do the process again, like, for example, drinking coffee, or buying something at the end of the week or investing in sports equipment.

We just have to experiment and test what cues and rewards work best for us to establish that routine forever.

Start little by little

You don’t need to go to the gym or walk 10,000 steps every day (by the way, this figure is a myth). Walking for at least 30 minutes a day will be sufficient. The United States Department of Health and Human Services believes that the minimum weekly exercise time when it comes to moderate aerobic exercise should be 150 minutes; Which means just over 20 minutes a day.

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They also recommend working on the strength of core muscle groups at least twice a week. But we don’t have to start doing everything in a single week. We can start with 30 minutes twice a week of the activity we like most, and then increase the frequency.

Link exercise to the habit we have established

Although it may seem confusing, It’s simply about grouping this new behavior with a habit we already do daily., For example, if we have a habit of listening to podcasts every day, we can start doing so while going for a run or a walk. Or, if we like listening to music, we can do so by dancing.


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