Daily Exercise For An Hour Will Make Your Day

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benefits of daily exercise routine benefits of daily exercise routine

Read on to find out how one hour of exercise every day might benefit your health and mind if you're still not convinced to start.

One of the most crucial things you can do for your health is to exercise regularly. Physical activity can strengthen your bones and muscles, help you maintain a healthy weight, increase your ability to carry out daily tasks and improve your cognitive health. [1]

Following a session of moderate-to-vigorous exercise, physical activity has some positive effects on brain health. Exercise routines for beginners aged 6 to 13 will experience better thinking or cognition and adults will experience less transient anxiety.[2] Staying physically active as you age might help keep your thinking, learning, and judgment skills sharp. Additionally, it can improve your sleep quality and lower your anxiety and sadness risk.

best creative ways to exercise during the day best creative ways to exercise during the day

Here are 13 sneaky ways to fit in additional exercise during the day.

  1. Stretch before getting out of bed. Stretch gently before beginning your daily morning routine. Then mix up some crunches and push-ups. [6][8]
  2. Select a beautiful path. If you take the stairs instead of the elevator, park further away in the parking lot, or get off the bus or metro at an earlier stop and walk the additional distance, you'll sneak in more exercise. All of it adds up! [6]
  3. Desk workouts. You do not need to remain still while working at a desk. Read emails or converse on the phone while performing biceps curls and overhead extensions with hand weights. [6]
  4. Continue having lunch. Use your lunch break to go to the gym, fast walk, or run errands rather than eat at your desk. On the go, eat something healthy, or later, enjoy lunch at your desk.[6]
  5. Consult with your colleagues. Instead of calling, emailing, or instant messaging your coworkers from your workstation, get up and talk to them whenever it's possible. [6][8]
  6. Suggestions for walking meetings. By holding meetings outside of the conference room and avoiding the traditional sit-down format, you may speed up business operations. [6]
  7. Make the most of idle time. Use every chance to move your body, such as while standing in line or while waiting for a bus or train. Do some leg lifts, squat stretches, or flex your abs. [6]
  8. Forgo happy hour and engage in physical activity. Get your coworkers together for a game of Frisbee, soccer, or volleyball, or form a walking club instead of going out for drinks every other Friday. [6]
  9. Take a dog walk. Jog or power walk your dog. You'll get more exercise, and your dog will benefit from the additional walking time. You don't own a dog? Invite a member of your family to join you on your walk. [6]
  10. Exercise in the house. Cleaning up after yourself might be a terrific method to lose weight. Move quickly through your home while you sweep, dust, vacuum, and clean. Use a push mower outside rather than a power mower. Instead of taking the family's cars to the car wash, wash them by hand. Last but not least, do your gardening and yardwork instead of hiring a landscaper. [6][8]
  11. Use technology to your advantage. Set an alarm to remind yourself to get up and move if your everyday duties have a tendency to draw your attention away from them. Additionally, schedule times for exercising routine on your calendar and add digital reminders to help you remember to do so. A pedometer or activity/exercise tracker might be a good idea to help you keep track of your progress and stay encouraged. [6]
  12. Avoid letting TV time lead to inactivity. Put together a stationary bike, elliptical machine, or treadmill, and fit in a workout while you watch television. Alternately, make room for floor workouts, weightlifting, or leg lifts with ankle weights while you watch TV. [6]
  13. Exercise beside pals. Don't always assume that your friend will want to go out for dinner, drinks, or a movie. Offer to play tennis or golf, go dancing, or attend a yoga class together as an active activity. [6][8]

30 minutes of daily exercise is just as effective for weight loss as 60 minutes, according to research in the American Journal of Physiology. [7]


Depending on the workouts you select and your fitness and health goals, you should exercise for a certain amount of time each day. If you are in good enough health to engage in strenuous exercise, your workout schedule should alternate between days of high-intensity work (20 to 30 minutes), recovery days (30 to 45 minutes), and days of moderate effort (for endurance, heart health, and fat loss) (45 to 90 minutes).[10] These exercise duration requirements differ for each of these exercise routines for beginners' workout objectives. You should generally include a variety of the following each week.

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How to exercise everyday safely


If you want to exercise every day, make sure you're exercising sensibly and safely.

In other words, exercising your body each day doesn't always require (and definitely shouldn't require) spending six hours at the gym doing heavy lifting. Instead, choose a schedule that can be maintained both physically and logistically.

Williams offers the following as an illustration of a well-balanced workout week: [11]

  • Monday: HIIT
  • Tuesday: Yoga
  • Wednesday: Spin
  • Thursday: Foam roller, stretch, recover
  • Friday: Rest day
  • Saturday: Pilates and cardio
  • Sunday: Weight training

Last but not least, don't forgo sleep in favor of exercise. Rest is crucial for good health, so McCullough suggests choosing a fast fitness exercise at-home workout you can stick with versus not getting enough sleep.


While it is evident that some exercises burn more calories than others, it is not always ideal to choose the exercise that burns the most calories.

Finding a 20–30 minute fitness regimen that you enjoy and can stick with over several weeks and months is essential for getting the greatest benefit from it.

Starting with an exercise that is appropriate for a person's skill level and injury history is also crucial.

In addition to recommending specific exercises, a physical therapist or personal trainer may be able to assist in choosing a safe regimen.

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