Random exercise: how to constantly do fitness without noticing it

For those who want to be in top shape, scientists advise doing 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity exercise each week. In total, only 22 minutes a day, and that may seem like a lot – but only until you try to organize training sessions, albeit short, but daily.

For those who are too busy, experts advise resorting to random exercises – they allow you to fit training into any, even the busiest schedule.

As dietitian Dr. Simone Laubscher explains, occasional exercise is physical activity built into your day without a dedicated window. No need to buy an annual gym membership or set aside three nights a week for yoga – just do the exercises in short bursts throughout the day, with no obligation.

As physiology professor Emmanuel Stamataki explains, any activity that makes the heart beat faster is important. “Take every opportunity to run out of steam – that’s key, even if the charge lasts 30 seconds or a minute,” he says.

Although random exercises are unconventional, they can be even more beneficial than regular workouts – it is better to do short sets of exercises often every day than to indulge in long physical activity twice a day, according to Ken Nosaki, a professor at the Australian State University Edith Cowan University week. “That means including as many movements as possible in your routine instead of only exercising once in a while,” he explains.

Read also: Dead Butt Syndrome: The Real Danger of Sedentary Work

What exactly are random drills? Climb the stairs instead of using the elevator; crouching in the kitchen, waiting for the kettle to boil; walk briskly to the store or even jog for 30 seconds; call a taxi to a nearby building; steps in place when cooking porridge that requires constant stirring. Looking for something fun and anti-stress? Dr. Laubscher advises buying a mini trampoline and doing 100 jumps a day to reduce anxiety.

Above all, be consistent. Make an effort to move, even if it’s not as systematic as the Monday, Wednesday and Friday workouts, and you’ll soon notice that you feel better and get leaner.