Fitness

Easy Ways to Sneak Extra Exercise Into Your Busy Day

Published

1 year ago

December 22, 2024

Easy Ways to Sneak Extra Exercise Into Your Busy Day

I’m far from the first person to say it, but exercise is essential for our overall health. Exercise is crucial to help boost your mood, relieve stress, increase energy, improve sleep quality and lower your risk for developing chronic illnesses and diseases like diabetes, cardiovascular disease and high blood pressure.

So, you might be wondering, if exercise is so important to our overall health, why can it be so miserable?

Trust me, I get it. I live an active lifestyle, making an effort to work out four to five times per week, and yet I still have that mental debate every single day where I spend several minutes attempting to talk myself out of exercising. Although I never regret working out after the fact, it can be hard to jump the mental hoop.

Over the years, I’ve found some easy tricks to get myself more active each day. No, going to the gym and doing a hard-core weight workout isn’t required. There are actually sneaky ways to get more exercise day-to-day that won’t leave you exhausted and miserable. Here’s my secret sauce.

Read more: Mindful Eating and How You Can Practice It Daily

1. Set a routine

From talking fridges to iPhones, our experts are here to help make the world a little less complicated.

OK, so this isn’t really a secret. Creating a regular habit of working out would be ideal — duh! But it’s creating that habit that’s the tricky part. Here’s where I can help.

One of the most efficient ways to build a habit is through the Cue-Routine-Reward system. MIT researchers discovered the power of the neurological loop at the core of every habit. This “habit loop,” later coined by Charles Duhigg in his 2012 book The Power of Habit, consists of three parts: a cue, a routine and a reward.

This system can be applied to building any habit, from drinking more water to waking up earlier. It can certainly apply to creating a workout habit.

For example, say you want to wake up and go to the gym each morning before work. The cue, what triggers the habit, would be the morning and your alarm going off. (Choose a time that works best for you and be consistent. Using multiple cues like time of day and sound can increase your likelihood of performing your routine.)

Your routine, the habit or action you want to create and reinforce, would be getting up and changing into your workout clothes. This can help prevent you from going back to sleep and ensure you hit the gym since you’re already ready. And once you finish the routine (the exercise), you’ll be rewarded. This could appear in the form of endorphins as a bodily reward that can motivate us to do the routine again, or it could even be a tangible reward, like buying yourself new socks after a week of hitting your exercise goals or investing in a new yoga mat after a month of doing yoga each day.

Each person will have a different response to these three elements. It’s important to experiment with what cues and rewards work best for you to develop a consistent routine of training.

From talking fridges to iPhones, our experts are here to help make the world a little less complicated.

2. Start small

A lot of people assume they need to run themselves ragged in the gym to get more fit, but that’s really not true. All you need is about 20 or so minutes a day. The US Department of Health and Human Services recommends a minimum of 150 minutes of moderate aerobic activity a week — that breaks down to a little more than 20 minutes each day. They also recommend strength training to work the major muscle groups at least two times a week.

Thirty minutes of activity each day is an ideal place to start to fulfill your weekly needs, but if that sounds daunting, you can start with even smaller increments. Simply walking on the treadmill or cycling on a stationary bike for five minutes can get you into the habit of exercising a little each day. What you’ll likely find is that those five minutes actually aren’t too brutal, and are maybe even enjoyable. So, the next time you jump on the treadmill, bike or other equipment, you’ll decide to stay for 10 minutes then 15 minutes then 20 minutes, building yourself up bit by bit until you’re getting your heart rate up for 30-plus minutes each day.

You can also start with low-impact activity. A brisk walk in the evening is a more than sufficient workout. You can also refer to this guide for the best workouts for beginners.

3. Habit stack

Habit stacking, popularized by James Clear in his book Atomic Habits, is a way to create small yet healthy habits. This term might be new to you, but it’s really straightforward: you “stack” the new behavior (exercising) onto a habit you already have to help you remember to do it. This will cause the combo to become a habit.

For instance, if you listen to a podcast every day, try going for a walk while you listen. Waiting for your morning coffee to brew? Try stretching while you wait. Habit stacking can be used in a multitude of ways to make new fitness habits blend into your daily routine.

Exercise while catching up on your favorite podcast.

Ivanko_Brnjakovic/Getty Images

4. Get active at work

Your workday doesn’t have to be totally sedentary. Rather than using your full lunch hour to eat, take some time to go to the gym, speed walk around the office or run errands. You can also break up the drudgery of the day by taking a walk during one-on-one meetings instead of sitting at a desk or conference room — anything to get up and get moving.

Try to get up every so often to stretch your legs: rather than emailing or Zooming coworkers, get up and talk to them in person if you can; use the stairs rather than the elevator; get up and refill your water every so often.

5. Do exercises you actually like

This is a big one. If you hate exercising, it might be because you aren’t doing workouts you enjoy. Very few people actually enjoy running around in circles for miles. So don’t.

Branch out and try different kinds of workouts until you find one you genuinely enjoy. Biking, surfing, paddle boarding, yoga, hiking, skiing, rock climbing, kayaking and ice skating are all fun activities that get your heart rate up. This will require you to go out of your comfort zone and to be patient as you try things out, but it’ll be worth it when working out no longer feels like a chore.

One trick I used when first getting into working out was using the ClassPass free month trial to try new gyms and classes. The free first-month subscription allows you to visit a particular gym or studio only once throughout the month (you can visit as many times as you want throughout the month after the free trial). This plan is meant to encourage new users to try exercises that might be totally foreign to them, like reformer pilates or hot yoga. During my first month, I tried a boxing class and I was immediately hooked (pun only slightly intended). Now, boxing is one of my favorite ways to incorporate cardio without feeling miserable. I initially felt insecure about trying something so out of my comfort zone, but I felt comfortable within a week and now feel grateful that I found a new activity that I love.

Exercise doesn’t have to feel like a chore.

gradyreese/Getty Images

6. Get active while watching TV

Let’s be honest, running on the treadmill is boring. Riding on a stationary bike is boring. Watching TV is way more fun. That’s why you should combine the two.

There’s no shame in catching up on your favorite show while hitting the gym. Trust me, I’ve been rewatching Game of Thrones on my phone while riding on the stationary bike each day. Not only does the entertainment keep my mind off the burn in my legs, but it pushes me to stay longer. Before downloading Netflix and HBO Max on my phone, I’d stay at the gym for 20 to 30 minutes. Now, I usually stay on the bike or treadmill for 50 to 60 minutes — until the episode is over.

7. Make it social

Exercise doesn’t need to be solitary. Having a workout partner can help keep you motivated and hold you accountable in your routine. If you don’t have one buddy to join you, sign up for a workout class. The structure of working out in a group can push you to work harder while also introducing you to new people.

Workout classes can hold you accountable — and introduce you to new people.

twinsterphoto/Getty Images

I recommend exploring the fitness course schedule at your local YMCA or gym, signing up for a boxing, dance or yoga class or purchasing a ClassPass membership, which can grant you access to thousands of health clubs in your city.

For more ways to improve your everyday health, here are 12 household items that double as gym equipment and daily habits to boost your mental health.

More fitness tips

Fitness

Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’

Published

9 hours ago

January 27, 2026

Press Room

Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’

We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.

Stay active with low-effort routines on exhausting days, says fitness expert. (Unsplash)

“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )

“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.

“Think of these routines as maintenance, not training,” says Spoorthi S.

Low-effort movement routines to try

1. A quick mobility refresh

“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.

2. Easy-paced walking

“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.

3. Short movement breaks during the day

“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.

4. Slow movement paired with breathing

“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.

5. Gentle stretches to wind down

“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.

“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Fitness

Stark warning against fitness trend loved by Molly-Mae’s sister &Molly Smith

Published

21 hours ago

January 27, 2026

Press Room

Stark warning against fitness trend loved by Molly-Mae’s sister &Molly Smith

A FITNESS trainer has warned against a viral exercise trend loved by stars including Molly-Mae Hague’s sister Zoe, saying it could lead to “physiological shock”.

The Hyrox craze – dubbed a “race for everybody” by organisers – has swept the globe since the competition was launched in Germany in 2017, with millions of people now taking part in over 30 countries, including the UK and China.

Competitors are tasked with running 1 kilometre, before hitting a functional workout station of various different exercises – which is repeated eight times.

“(Hyrox is) designed to accommodate all participants and 99 per cent of our athletes reach the finish line,” it reads on the Hyrox website.

Following the race, participants appear on a leaderboard, which are then added up ahead of a World Championship at the end of the season.

Videos of the competitions regularly appear on TikTok, with Zoe and other famous faces including ex Love Island star Molly Smith and 90s popstar Suzanne Shaw sharing their own experiences on social media.

What your trainer choice says about you…

Deputy Fashion Editor, Abby McHale, says “the ‘in’ trainers to be seen in can move as quickly as the next big fashion trend”.

Adidas = fashion ‘sheep’

Adidas has taken over as the top ‘it’ trainer brand of the past few years and they don’t seem to be going anywhere anytime soon.

Starting strong with the Sambas, a trainer which this year will have been around for 75 years, the trainer style became so popular that videos were going viral last year showing a multitude of people wearing them on the same train.

Skechers = boring

The American brand has been around on the footwear market for the best part of three decades, but has never been seen as the trendiest of trainers. No matter what celebrity has been promoting the product the brand still does come with a certain stigma.

Practicality is at the heart, cushioned soles, easy to slip on and breathable, they come with a lot of functions for those who think comfort is key.

Vans = living in the past

Originally made as a skateboarding brand, it went mainstream in the 2000s with its classic black and white checker board trainers that were deemed the height of cool.

Whilst they were never the style of trainers worn to the likes of the gym, they were great worn with the likes of jeans, trousers and dresses for the skater girls. However these days they’ve fallen slightly off the radar, which means if you’re still wearing them you live in the past.

Hoka = fitness fanatic

A trainer brand specialising solely in running shoes the brand was launched in 2009 and has become a staple in runners wardrobes all across the world.

Consistently voted as some of the best running shoes you can buy, they have trainers categorised depending on what kind of exercise you are doing, from road running to hiking and even recovery trainers.

And while they may be great when it comes to exercise, that is where they should stay.

Nike = millennial

A long standing competition with Adidas, Nike has also been one of the market leaders when it comes to trainers, with the Air Force 1’s being the brands best selling shoe of all time.

They may have been the in shoe back in 2018, but they’re not in 2025, meaning if you still rock a pair you want to keep to a trend but aren’t a stickler, you know a good made trainer when you see one and love the cleanliness the all white style brings.

Veja = tight

The French footwear brand has been around since 2005 but only gained major popularity a few years ago.

They have been seen on every celebrity going, even royalty hopped on board the trend with both the Princess of Wales and the Duchess of Sussex seen out in a pair.

However, the buzz around these has now died down and the fashion crowd have moved onto their next pair of trainers. Meaning that those left wearing Veja’s are the kind of people who get their wear out of everything until it falls apart.

He was rushed to hospital, and was found to have a left coronary artery blockage, for which doctors had to shock him with a defibrillator to try and get his heart to beat regularly again.

Ashley has since made a full recovery, but is now warning others to listen to their bodies while taking part in events such as Hyrox.

“It’s still up in the air as to why I got this clot but when I’ve looked into it, deep emotional stress and high-intensity exercise can cause it,” he said.

He said he credits the “strength of” his mind and body to get him through the terrifying health scare, and knows he is “so lucky to be alive”.

“I’m living proof that it can happen to ultra-fit people as well,” he added.

“It’s a case of listening to your body.”

Hyrox has been contacted for comment.

Fitness

6 Best Home Gym Essentials to Achieve Your Fitness Goals, According to a Physical Therapist

Published

1 day ago

January 26, 2026

Press Room

6 Best Home Gym Essentials to Achieve Your Fitness Goals, According to a Physical Therapist

Achieving your fitness goals doesn’t require a monthly gym membership. From the comfort of your home, you can implement a few minutes of daily exercise with just the right equipment.

To help jumpstart your New Year’s goals, physical therapist Karena Wu recently revealed to the 3rd hour of TODAY some ways you can build a gym right at home. Whether you’re into high-intensity workouts or improving strength training, these budget-friendly picks can transform your living room into your own personalized fitness space.

Ready to lace up your sneakers? Keep reading to discover the best workout essentials to achieve your at-home fitness goals, according to an expert.

Best home gym essentials seen on TODAY

This multi-purpose training disc offers stability during workouts, helps engage the core, and provides other benefits in a portable design that makes exercise feasible wherever you go. “It can also be used as a seat cushion to help with posture and balance,” adds Wu.

Perform Better Mini Band Resistance Loop Exercise Bands

From warming up to activating your muscles, resistance bands are a fitness essential every home gym should have. The pick above comes in various resistance intensities to suit every skill level.

“This is a smart jump rope with an app to track your jump counts, calorie and duration,” explains Wu. “The donuts add weight to make it feel like a real rope, but it is cordless, so it doesn’t scratch the ground. It is great for beginners and for in the home, so you don’t scratch your floor or hit the ceiling.”

Sunny Health & Fitness Sunny Vinyl Coated Kettlebell (5-Pound)

“Kettlebells are great for adding weight and instability to challenge your core,” suggests Wu. This collection of kettlebells is each color-coded to easily distinguish each weight while you work out. Though each weight is sold separately, the kettlebells start at just under $15 to help kickstart your training.

“Sliding core discs are great for adding strengthening, dynamic movements and stability training,” suggests Wu. This set comes double-sided, so regardless of your home flooring, you can perform mountain climbers or push-ups anywhere in your home.

Triggerpoint Performance Therapy Massage Ball

From relieving muscle tightness to soothing muscle soreness post-workout, this tiny but mighty massage ball offers direct pressure on points. “This is a smaller ball, so it is meant for the hands and feet, but you could still use them elsewhere on the body,” notes Wu. “These are great to travel with, and don’t take up much space.”

More home gym essentials to shop

If your goal is to achieve 10,000 steps a day, a walking pad is a practical way to get your steps in. Enjoy a quick five-minute workout while watching your favorite show or use the machine to keep your legs moving while working from home.

You don’t have to book a reformer class to take advantage of the benefits of pilates. With a pilates ball, including this option from Bala, it helps offer strength and support to build your core and beyond.

Editor’s pick Bomba Gripper Half Calf Socks

On the topic of pilates, support every movement and prevent slips with these Bombas grippy socks. They also deliver arch support, a comfortable cushion, among other perks, for a better workout.

According to the brand, the WeGym SafeGrip Square Dumbbells are designed to feel more secure in your hands compared to metal dumbbells for a comfortable grip with every lift.

Use a foam roller to assist with recovery and prevent injury after an intense workout or strength training session.

We’re constantly browsing Lululemon’s sale section. So while we’re building our home gym, might as well build our fitness wardrobe, too, like the tank above, as we scroll.

Editor’s pick

Ranked New Balance Women's FuelCell Rebel V5

One Shop TODAY editor calls the New Balance FuelCell Rebel V5 one of her “favorite everyday running shoes” in her recent round-up of the ‘best sneakers of 2025.’ From its breathable mesh to its supportive insole, there’s a lot to love about the shoe.

From yoga to pilates, this exercise mat can assist with stability and balance during your workout.

Weighted vests were a trending topic in 2025, and we don’t see them leaving in the new year. Whether you wear one on your runs or completing chores, weighted vests add a bit of intensity to any movement and workout.

A pilates ring delivers more than meets the eye. Use it to strengthen the core, help tone your arms, among other benefits.

This new launch is made with the brand’s softest fabric yet, and a good pair of tights can upgrade any at-home workout. “These leggings have a second-skin feel and no front seams for extra comfort,” says commerce editor and producer, Julie Ricevuto. “The waistband doesn’t roll or bunch during workouts, and the stretchy and flexible fabric make them super comfortable — they’re my new go-to leggings!”

Hydrow Origin Rowing Machine with Immersive 22

The ultimate splurge, this at-home rowing machine is worth it for those that want a full-body workout that engages more than 86% of the body’s muscles during use. It also provides immersive, on the water workouts led by expert athletes and olympians, along with personalized recommendations in order to help users get the most out of their at-home workout.

Meet the expert

Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. Products were independently chosen by members of the Shop TODAY team, along with Karena Wu, to find the best fitness essentials to build a home gym.

Karena Wu is a physical therapist and the owner and Clinical Director of ActiveCare Physical Therapy.

How we chose

The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers.

As an editorial team, we independently create content and determine coverage based on research, reporting and what we think TODAY.com readers would like to read about. The goal of our content is to provide a service and inform readers who are on the hunt for the latest products to help make their life better. Items are sold by retailer, not TODAY. Pricing and availability are accurate as of publish time.

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