Check out these handy hacks for transforming where you live or work from a sedentary sweet spot into an active sweat spot!
1. Create open space for picking up the pace
First think of what types of physical activity you’re most likely to do at home or work, whether it’s yoga, stretching, bodyweight exercises or strength training. After you’ve figured that out, take a look at your surroundings for a place where you’ll have enough space to get active comfortably and safely without bumping into or knocking over anything. If you have to, rearrange your furniture or unleash your inner Marie Kondo and de-clutter.
2. Try small exercise gear on for size
Don’t have room at home, at work or in your budget for fancy exercise machines like a stationary bike or elliptical? Never fear – tiny but mighty workout gear is here! Here’s a big list of small exercise equipment that won’t cramp your style or space:
- Yoga mat
- Resistance bands
- Dumbbells
- Kettlebells
- Jump rope
- Stability ball
- Walking pad
- Under-desk bike
- Standing desk treadmill
- Balance board
Pro tip: The saying, “out of sight, out of mind” applies here, so keep your gear in a spot you see regularly to remind you to use it.
3. Use furniture and household objects as workout equipment
Can’t move furniture or objects around to make room for getting active? Here’s a thought: why not just use them to help you get active?
Instead of using a sofa or chair as a place for binge-watching and scrolling, use it as a spot for sweating. You could use its arms to perform modified planks or incline push-ups or its edge to do triceps dips.
No weights? No problem! Raid cupboards for full or partially full detergent bottles, cans of soup or veggies, or bags of rice or flour.
4. Have your favourite workout videos queued up and ready to watch
If you own a smart TV or streaming stick, download the YouTube app on it and subscribe to channels that offer exercise videos. That way, you can watch workout videos on a bigger screen than a computer, smartphone or tablet. The ParticipACTION YouTube channel, for example, has a wide selection of exercise videos to choose from.
Don’t have a smart TV or streaming stick? Bookmark websites that offer exercise videos (like the ParticipACTION website) so that you’re only a click away from a quick workout!
5. Give yourself options to stand up to a sedentary lifestyle
Glued to a computer screen all day? Switch between sitting at your desk or dining table and standing at your kitchen countertop, bookshelf or dresser. You could even ask your employer for an adjustable standing desk or buy one yourself if you’re able to so that you can easily swap between sitting and standing.
6. Post movement reminders and workouts in spots you see often
If you haven’t made physical activity a habit yet, remembering to get active is sometimes half the battle. So, grab some tacks, magnets and sticky notes, and post movement reminders and workouts in places you see often throughout the day, like your computer monitor, the breakroom bulletin board, the fridge door or even the bathroom mirror. Visit our Sneak It In webpage for printable workout blog posts, tip sheets and posters.
Making your home or workspace physical activity-friendly could unleash creativity you didn’t know you had. From clearing space for getting active to using furniture and household objects as workout equipment, you can transform where you live and work into physical activity oases that will make it easier for you to meet your personal goals.
