Incorporate Physical Activity Into Your Daily Life

Most of our lives consist of work time, home time and leisure time. The most simple and effective way to lose weight and improve your health is to simply incorporate physical activity into your daily life. 

I recommend simply changing some habits in your daily life to simply the process instead of adding more expensive gym memberships, commutes to the gym, workout gear, expensive gym equipment or nutritional supplements. 

There are no benefits to adding more costs in time and money to your life since you are likely already busy enough. This is one of the leading causes of failure with new weight loss and exercise programs. The LAST thing our modern life needs is more responsibilities in a day!

So, how do you do this? It’s easy and incredibly time-saving. The easiest way to get active is to get moving while completing activities you are already doing. 

This method is so effective; you’ll wonder why you didn’t do it years ago. The goal is to add motion to your regular daily activities. Sure, we’ve all heard the recommendations of parking further away from the store and taking stairs when possible. These are great ways to add some motion however they don’t even scratch the surface of how easy it is to incorporate activity.

A word of caution: if there is no way you are going to get up early and get some exercise or activity in before work or school for example, then do not plan your exercise for the morning. 

Changing one habit to then change another one generally results in an epic fail pretty much every time. Changing one habit is hard enough but then relying on another habit to also change at the same time is worthless. It’s called habit stacking and can sabotage the best efforts and plans.

Set yourself up for success and fit activity or exercise in when it will be the easiest on you and your responsibilities. Who said this had to be hard or that you have to sacrifice to get healthy or in shape? You don’t, so get out of that mindset. 

Don’t give up mornings with your spouse or children if you don’t want to. Also, don’t give up evenings if these are the more important times for you. By adding physical activity into regular life tasks you’ll get more done without missing out on the good stuff in life. 

The basic idea behind increasing your ability to add your daily activity or exercise to your day is to learn how to multitask. Multitasking is the ability to perform several tasks simultaneously in order to increase your efficiency and save time. 

From a mental perspective, the ability to truly multitask has been shown to really not be possible. When I speak of multitasking, I’m describing a situation where you can do one activity while doing something else which doesn’t require the same type of focus or mental awareness. 

Many of our daily responsibilities involve a time when we are physically sedentary or sitting and could actually be moving. There are hundreds of ways to incorporate activity into your day from walking at lunch, using a stationary bike while watching television, calling customers or clients while walking, listening to audiobooks and podcasts while lifting weights are just a few. Once you see a couple of examples of the concepts, evaluate your own life and see if there are easy ways to add some movement.

I have also reviewed a lot of weight loss supplements, if you are interested, you might check them out.

Don’t Just Sit There

The saying goes, “if you’re sitting then you’re dying.” The more sedentary we are, the more dangerous it is to our health. Therefore, many employers are allowing their staff to use variable height desks which rise and lower depending on the height the employee prefers. 

This allows employees to stand and move at their desks which is healthier and usually allows for better posture than those who sit all day. 

Consider trying an elevated desk and standing all day to see if this will help you feel better and work easier. Some employers are even installing treadmills at the workstations to allow employees to go for a slow walk while they work. Get creative and you’ll appreciate the results and effective use of time.

Working Out in the Morning

If you are able to work out in the morning, then starting your day off being ahead of the game is a skill that can yield much higher results than you could ever imagine. 

If possible, change your schedule so you can exercise first thing in the morning before work or school. This may be tough at first, but most studies show that it takes about 21 days to create a new habit. If you can stick to it for that long, getting up early will become second nature.

My advice is to get up early on the weekend days too so you aren’t constantly switching your schedule while trying to adopt the habit. If for whatever reason, you absolutely can’t work out before work or get up early in the morning, don’t stress about it. 

Once the habit is stuck, you’ll be able to get some extra sleep on the weekends but still, be able to get up early on weekdays. That way, you will have much more time off during the weekend days to enjoy family and friends and get out and play instead of wasting the day sleeping!

By simply working out in the morning before work and family duties begin for the day, you have no way to miss your day’s workout. It’s done before you are barely awake and now you don’t have to try and fit it in during your busy day. 

So when it comes to a busy workday, family responsibilities and last minute life disasters, you have no stress or guilt about not getting your workout in since it’s already completed. Early morning workouts allow you to get your exercise in before the rest of the world is even functioning. While others are wasting time sleeping in, you are up and checking tasks off your list.

You may have coworkers that arrive at work and get more done in the first hour of their workday than everyone else in the office combined! 

Most everyone else is still working on getting another cup of coffee and trying to remember where their desk is! Most often these folks are early risers who have already been active or exercised before arriving at work. The “secret” is physical activity or exercise pumps oxygen-rich blood to your brain and helps you awaken and become alert faster. 

By getting to work in a ready-to-go state, you will have a more productive workday, guaranteed. Unlike your tired coworkers, you’ll arrive and be ready to get some work done!

Social Time

Making your activity or exercise time a social time is a great way to spend quality time with friends and family while reaching your weight loss goals, perhaps together! 

Finding someone to exercise with is a great motivator for many people. Many participants will meet someone at the gym at a certain time.

By having to be accountable to someone else, increases the chance that you will stay committed to your physical activity program. Just make sure your workout partner doesn’t end up talking you out of meeting at the gym or missing workouts. 

It’s fine if they are going to miss a workout but that doesn’t mean you should, too. Even better is finding someone that has the same goal as you do and creating workouts that meet both of your goals. 

Perhaps warming up on a treadmill or elliptical while visiting followed by a session of free weights while encouraging each other for that little extra effort will help strengthen your relationship and create a bond you can share. I encourage you to get out of the gym or your home and go for a walk or take a hike to explore the world around you! 

This will keep physical activity or exercise fun and interesting! By having someone else to go on an adventure with, you are creating memories, being safe and being active!


The time set aside for lunch during our normal workday can be an enormous advantage if used correctly. How do you spend your lunchtime currently? 

Do you surf the internet, respond to random emails and pretend you are using the time wisely? Most of us waste this time in our day and have little to show for it.

I remember reading a weight lifting book by Arnold Schwarzenegger in college. In the book, he discussed his ability to incorporate more weight training into his week than most of his competition. He said the way he did this was simple. 

He realized that eating lunch really only took about 15 minutes out of the hour of the time he was allotted for lunch. Once he was done eating, this left him around 45 minutes to get another session of weight lifting into his day! By doing this during the week, added nearly 4 hours to his exercise total for the week and gave him a huge advantage over his competitors! 

This trick can easily be incorporated into any of our lives as well. It is very likely that right now as you read this you are thinking of about twenty excuses why you can’t be active at lunch – 95% of these excuses are complete crap. You know it and I know it. 

How many of us could use an energy pick-me-up for the afternoon that doesn’t involve expensive coffees or energy drinks? When I’m active or work out during lunch, I am far more effective and productive in the afternoons. 

This is another secret trick to be a more productive employee whether you work for the boss or for yourself!

Simple ways to get active at lunch include:

Using exercise facilities in your building provided by your employer. Seeing if a fitness centre near your work has a discount for employees of your company. Sometimes they will give you a group discount if you and some colleagues join together – it doesn’t hurt to ask!

Changing your shoes and going for a simple walk while eating your lunch – simple sandwiches, string cheese, fruit, or granola bars are easy foods to eat on the move!

Bringing your running/jogging clothes and getting your workout in during lunch.

After Work

Getting some activity in right after work is a great way to avoid a separate trip and save time. If you pass your fitness centre on the way home, it’s a great way to end your workday and blow off some of the stress you may have acquired throughout the day. I’ve always found the 5-7 pm time at the gym to be full of fun, social, and energetic people looking to start their evening off right. 

Of course, your main goal is to get your activity or workout in; however, it doesn’t hurt to be occasionally social as long as you don’t interrupt someone else’s focus! Who knows, maybe you’ll meet a new workout partner!

Wasted Evenings

I believe the evening hours are the most wasted time in our society today and here’s why. Many people stay awake late into the evening to be entertained by the news or late-night talk show hosts. 

Why? Generally, it’s a habit that we started before the days of the internet and online video sources. Think about it, how many nights have you stayed up to watch the local news only to realize you already know most of the day’s headlines? 

The daily news is easily accessible on any computer, cell phone, or tablet throughout the entire day and can be reviewed faster than any news anchor can read it to you. Why wait until late at night to find out the day’s news? 

One of the ways that many successful people I know keep up on current events is that they watch the news while they are exercising at home or at the gym. Most gyms have treadmills and elliptical machines strategically placed right in front of TV’s so you can be busy being active and reaching your goals while not slowing your life down to read the freaking newspaper.

Late-night talk shows are another example of an enormous waste of time at night. I truly have nothing against late-night talk shows. They often have great interviews, “live” music and a hilarious take on news headlines. 

But, why stay up until almost midnight to watch these shows? If you can get to get to bed by 9 for 10 pm, you will almost automatically get enough sleep to get up a little earlier and start the following day ahead of the game. 

Now that we have streaming television, movies and YouTube, the old habit of staying up late to watch television shows should be extinct. Think about it, now you have the ability to enjoy media whenever and wherever you want. 

Also, I’ve found that there are tons of great podcasts that I can download and listen to while keeping up with the world, learning something new, and being active – all at the same time! This is an example of living life on YOUR schedule and terms, not on someone else’s.

Some people can exercise in the morning however I’ve always had to work in the early morning hours so I would have had to wake up at 4:00 am which didn’t work for me. 

I literally trained for two Ironman triathlons and never once exercised in the morning. All of my workouts were during lunch or in the evening. Actually, over 80% of my training workouts occurred in the evening simply because I generally had to be to work by 7 am and the evenings allowed me a block of 1-3 hours for the various training sessions I needed to complete. 

I would often be swimming two miles worth of laps in the pool and not see another person! The most common excuse I hear about not exercising in the evenings is it can be hard to fall asleep after just exercising. I find most of this is unfounded and really isn’t an issue once you get into a routine. 

In fact, crawling into bed within an hour or two of spinning for three hours is a welcomed option!

If you enjoy watching television or movies in the evening, put your treadmill or stationary bike in front of the TV. There is no reason why you can’t be walking or riding at the same time. If you walked/ran/rode for an hour per night while watching your favourite shows, you would complete the entire amount of exercise required every seven days in just 4-5 days! It’s a great time saver!

I care for a patient who is no longer Type 2 diabetic because she only allows herself to watch TV if she is riding her spin bike. She has significantly improved her health and not missed a moment of her favourite shows while doing so. 

She simply linked the habit of being active to a habit she really enjoys like watching her show and the result is remarkable! Who said you have to sit there in a vegetative state while watching your shows?

Weekend Mornings

Many people completely waste weekend mornings either hungover from a social event the night before or they choose to be lazy and not get much done before noon. After a long week of working, it seems natural to want to be a bit lazy on

the weekends but don’t let your workweek mess up your weekends too. Your weekday mornings are already spent getting ready and getting to work, why would you waste your weekend mornings too? One of the best times to get some great activity or exercise completed is to get up on a weekend morning and go find a fun physical activity such as a hike, bike ride, or swim! 

While everyone else is still getting motivated you can get some exercise in and also get your fun the weekend started off right with something checked off your list and tons of energy left to enjoy your free time.

Should You Try Natural Supplements For Weight Loss?

Now you might be thinking that if you lack time to exercise, taking natural fat burners might be your best choice. 

It should be noted that supplements are ineffective on their own and are hardly a solution to obesity. Pills or supplements only work when combined with a healthy weight-loss diet and regular exercise.

There are many people who choose to take supplements, but taking them too much or for too long can cause problems.

That said, if you really require a little extra help to shed pounds, you might still consider trying natural supplements that support weight loss.

Some people use natural fat burners as part of a healthy diet and lifestyle to increase metabolism or decrease appetite. When combined with a healthy diet, it will further increase the loss of excess body fat – and may also have other beneficial effects.

Resurge is of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews because the supplement industry is rife with scams.

In any case, it’s always best to talk with your doctor before you start taking a supplement, especially if you are taking medications or have any health concerns.

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