Exercising is important for a healthy life style but we understand that it’s not usually at the top of your ‘to do’ list.

However by making a few changes to your daily routine you can start exercising during your day. If you’re trying to lose weight exercising is a good way to start.

That’s why we’ve created this guide to healthy ways to start exercising!

1. Challenge work friends

A great way to have fun in the workplace and keep exercise interesting is to start a friendly competition against co-workers. Competing against a co-worker can help you keep track of your daily exercise in a fun and interactive way, it will not only encourage you but your work buddies too.

Below are a few exercises that you can incorporate into your day at the office to compete against your co-workers. To help keep track of the winner it would be good to make a leader board and pin it somewhere that  all participants have access.

Chair Dips

Sit at the edge of the chair and stretch your legs keeping your feet flat on the floor, place your hands at the edge, bend your elbows 90 degrees and lift yourself. Count how many you can do and compare with your work friends to define a winner.

Calf Raises

This is a great exercise if you are standing up waiting for the photocopier, or waiting to enter a room for a meeting. Simply lift your heels of the ground repeatedly and see how many you can do a day. Take note of the amount of calf raises that you completed on that day and update the leader board.

Desk Push-Ups

Before you try this make sure your desk is stable and can carry your weight.

Stand up and place your hands on the desk, step backwards and push-up against the desk, nothing wrong with a little friendly competition!

To keep you and your co-workers motivated, add an incentive to make the friendly competition a little more interesting. The winners’ prize may be a voucher for a healthy meal or a paid lunch at work; you can decide what fits best with your group. You and your colleagues can decipher how much each exercise is worth in points and select the winner at the end of the month.

Remember, exercise alone does not complete a healthy lifestyle, so avoid biscuits and sweet treats. To keep the game more interesting you should take points away every time they eat unhealthy snacks.

2. Make it fun by playing games

Games are not just for kids. Including an energetic game into your day-to-day exercise routine can make exercise feel fun. For example skipping rope, this is a great cardio exercise and adds a bit of fun to your exercise routine.

Select a few of your friends or neighbours and play rounder’s at your local park, it is not only a fun way to exercise but also great opportunity to socialise. If you don’t have the correct equipment for rounder’s, there is a variety of simple games that you can play, such as tig, chase, football, frisby and many more – have fun and exercise all at the same time.

If the outdoors isn’t for you, not to worry, there are many ways of exercising whilst being in the comfort of your own home. There are varieties of console games that are fun, interactive and great exercise, such as Wii Fit. This console game gets you up and moving around whilst having fun with the family at the same time

3. Listen to upbeat music

Listening to music whilst exercising will motivate you and the more upbeat the better! You don’t have to go to the gym, just turn up the radio and dance around the house for as long as you can following the beat!

We understand that people have different tastes in music but we’ve selected a few songs from different styles that we are sure will want to make you get off the sofa and shake it up.

  • Ariana Grande- Break Free, if you are ready to dance around this pop was made for you!
  • Michael Calfan- Resurrection, if the base dropping makes you exercise harder then this electronic song is for you
  • ACDC- Highway to hell, for those secret rock stars who want to get into shape
  • Kanye West- Stronger, it’s on the title, get stronger whilst rapping to Kanye!

4. Find a work out buddy

Another way of having fun whilst working out is to do it with a friend. Catching up with your best friend whilst doing push ups seems like a good idea to us! Work out buddies will help you achieve your goals and you will help them achieve theirs, you can push each other and motivate each other to keep going and try harder each time.

A workout buddy can make workouts more interesting. You can teach each other exercises that you may not be aware of and do exercises where you are not able to do alone, such as lifting weights where you will need a spotter for safety reasons.

5. Buy new gear

Trying out a new workout outfit could really motivate you to exercise. There is a wide variety of clothing and equipment available on the market to fit all tastes and all styles! You can now wear comfortable and fashionable clothes and be able to track your daily progress as easy as just looking at your fitness tracker that can be worn on your wrist, attached to your clothes or even on your smartphone.

We hope these ideas will help you keep up the good work and have some fun!