Easy fitness tips: Prevent weight gain, stay active if you don't have time for daily exercises

Desk exercises: Stand or walk in place during calls, or take short stretching breaks when sitting at your desk. Even small movement can make a significant difference over time (Image: Canva)

Getting active is essential for maintaining good health, but sometimes fitting in a morning walk or workout can feel impossible with our busy lives. According to the National Institutes of Health (NIH), adults should aim for at least 45 to 60 minutes of moderate to vigorous physical activity each day to help prevent weight gain and stay healthy. If early mornings aren't your thing, don't worry.

There are plenty of ways to stay active without having to start your day with a walk. Maintaining regular physical activity doesn’t always require a strict workout routine. The key is consistency. Even if you can't commit to long walks, there are small, simple ways to integrate movement into your day.

Research suggests that small bursts of activity can be just as effective as longer, more intense workouts. This means that no matter how busy or unpredictable your day gets, you can still stay active and reap the benefits of moving your body regularly.

Also read | 5 best home exercises to lose weight fast naturally, stay fit

The American Heart Association (AHA) and the American College of Sports Medicine (ACSM) both recommend regular movement to keep your body in top shape. But, with so many demands on our time, morning walks aren’t always practical. Nevertheless, there are other ways to stay active.

Here are a few alternatives that can help you move more without feeling overwhelmed:

• Walk-in-place workouts: If you can’t get outside or go for a walk, try walking in place. There are tons of YouTube videos available that guide you through walking exercises while staying in one spot. These workouts are surprisingly effective for burning calories and engaging your entire body. Plus, they often include full-body movements that boost cardio fitness and flexibility, all from the comfort of your own home.

• Lunchtime stroll: Turn part of your lunch break into an opportunity to get moving. Even a 15 to 20-minute walk around the block can help clear your mind, boost your energy, and improve your mood for the rest of the day. It’s an easy way to break up your workday and give your body a mini workout.

• After-dinner walk: If you find yourself too busy in the mornings, an evening walk might be a perfect solution. After dinner, a leisurely walk is a great way to aid digestion and unwind from the day. It’s also a wonderful way to spend time outdoors and decompress, all while staying active.

• Mobile meetings: Next time you have a phone call or virtual meeting, try walking around during it. This simple change allows you to get your steps in while still being productive. Whether pacing around your home or office, this is a great way to stay active without interrupting your work.

• Desk stretches: You don’t have to set aside hours for exercise. Instead, integrate small movements throughout your day. Stand or walk in place during calls, or take short stretching breaks when sitting at your desk. Even small movement can make a significant difference over time.

• Indoor workouts: If heading outside isn’t an option, you can still get moving indoors. Turn on your favorite music and have a mini dance session or try bodyweight exercises like squats, lunges, or yoga stretches. Plenty of apps and YouTube videos offer quick workouts to fit into your schedule.

• Yoga breaks: Make time for a short yoga session in your morning or evening routine. Yoga stretches not only improve flexibility but also relax your body and mind. It’s an excellent low-impact option that doesn’t require much space or equipment.