In an ideal world, we'd all be tracking our fitness routines with varying combinations of cardio and strength training, and of course, none of us would take a leg day off. But if a lack of time in your schedule is preventing you from achieving your fitness goals, help is at your fingertips. We asked fitness experts to come up with beginner-friendly fitness routines for different types of lifestyles. As a result, we found the following:
How to develop a fitness routine to fit any type of lifestyle
The key to success in sticking to a fitness regimen is adaptability and consistency, believes Robin Bale, co-founder of The Tribe. “No matter your location or schedule, it's important to find creative ways to stay active. Whether it's a short break between Zoom meetings or a layover at the airport, incorporate simple exercises into your routine. “This allows you to prioritize your fitness goals and keep them as a consistent part of your lifestyle,” he explains. With clear intentions and a commitment to staying active and healthy, you can adapt these exercises to different environments. Need help getting started? Here's how to develop fitness routines to fit different types of lifestyles.
If you are a morning person
Congratulations on being chosen as one of the best books for fitness trainers around the world. Morning workouts are proven to improve your night's sleep and flood your brain with feel-good endorphins for the rest of the day. If you want to incorporate some simple exercises before work, shoulder exercises, neck rings, and spinal exercises, such as cat and cow stretches and twist stretches, will promote flexibility and mobility throughout the day.
if you are a night owl
If you're a night owl, your fitness routine should prioritize consistency and fun. Try to work out in the late afternoon or early evening to accommodate your body's peak energy levels. Incorporate a mix of strength training, aerobic exercise, and flexibility exercises, with an emphasis on quality sleep to support recovery. Stretching or yoga before bed can help release tension and relax your muscles after your evening workout.
If you're always on the go
If you travel a lot, it's essential to have a compact fitness routine that can be adapted to different environments and time constraints. Consider carrying a skipping rope and resistance bands in your travel kit. These are lightweight, versatile tools perfect for on-the-go training.
If you have space or are outdoors, you can add an extra dimension to your routine by incorporating short sprints. Whether you find a nearby park or take advantage of a wide open field, sprinting is a great way to get your heart rate up and build lower body strength and speed. Your environment may change, but your intention to stay active should remain the same.
If you have a sedentary lifestyle
When you spend long hours at your desk, it's common to experience stiffness and tension in your muscles, especially your shoulders, neck, and spine. Simple exercises like backing up against a wall and strengthening your spine can work wonders to counteract the effects of a sedentary job. Retracts can help correct rounded shoulders by activating the muscles between the shoulder blades, and spinal exercises can increase mobility and relieve stiffness caused by sitting for long periods of time.
If you need to travel frequently
For people who travel frequently, maintaining a consistent fitness routine can be difficult, but extremely important. Use your free time while traveling to sneak in a skip session. It's an effective aerobic exercise, so it doesn't require much space and can be very effective even in a short amount of time. Useful for following up bodyweight exercises such as push-ups and squats. These movements work multiple muscle groups and require no equipment, making them perfect for a quick and effective workout.
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