10 ways to include fitness in your everyday routine.



Life is busy, and a hundred tasks to juggle that leaves you with no time to join a gym or a yoga class.

But, you really don’t need to join a gym or a yoga/dance class to stay fit.

All you need, is will-power, the desire to look after your health and the patience and the perseverance it requires to maintain it.

Being a career woman with a 9 to 5 job, handling household chores and looking after the family’s needs is no mean feat. I see my SIL doing it, day in day out. She hardly has time to even look into the mirror before leaving the house every morning, so finding time for physical activity is next to impossible.

But, she walks each time she finds an opportunity. And, she wears walking shoes to work, even with her Indian outfits. For her, comfort is much more important than style. Those shoes support her when she decides to walk it down from the train station to her home–a half an hour walk that leaves her feeling rejuvenated.

My mother, at 73, walks all the time–to the temple, to drop her grandson to skating classes, and to her English language classes where she teaches.

Never sit idle!” is her fitness mantra.

Make physical fitness a part of your every day life

Making tiny changes in your lifestyle and your daily schedule will help you stay fit, no matter how busy you are all day. These changes go a long way in improving your health, from the inside to the outside.

Any physical activity increases the feel-good hormones–endorphins, dopamine,serotonin–which improve your mood, increase your happiness quotient and your fitness level.

All you need to do, is move!

Whether you have a sedentary lifestyle or a hectic one, it is paramount that you set aside some time for some physical activity that suits your age and your fitness levels.


  1. Wear comfortable walking shoes so that you can walk during the day, as you commute to and from work.
  2. DO NOT walk in any other footwear except that which is made for walking.
  3. DO NOT take up a rigorous physical activity if you have never exercised earlier. All that enthusiasm will evaporate in a matter of days and your body will not be able to take the sudden change.
  4. Instead, ease into a fitness routine that caters to your age, stamina, your overall health and your body’s ability to get used to this change.
  5. Be gentle with your body and see the signals your body sends out from time to time.
  6. The pain in the neck/lower back/shoulders etc needs to be looked into before you begin a new physical activity. Consult your doctor for a thorough check-up before you set about to do something you never have attempted.
  7. Never follow the herd mentality. I mean, if others jog, does not mean so can you! You might be suffering from some physical ailment that might get aggravated because of the new activity.
  8. Begin with a warm-up, always. And, begin SLOW before you move on to RIGOROUS.
  9. NEVER sit for long hours. It’s worst than smoking. Take short breaks to move around, regularly.
  10. Finally, being physically fit DOES NOT mean reducing those kilo-. It means increasing your stamina and energy levels. So, DO NOT check your weight now and then and grumble if the needle does not move an inch.

Just remember…

Slow and steady, wins the race! So, get movin’, babe!




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10 ways to make fitness a part of your day (1)


I am participating in the April A to Z Blogging Challenge, and my theme is ‘SELF-CARE’. You will find all the posts here.


Published by shilpagupte

Do you know the secret to living a happy life? Eat. Pray. Love. Or, watch what you eat, wish well for all and fill your heart with love! That's precisely what I try to do through my blogs: 'Metanoia', the wellness blogazine, and 'Fictionista', my blog for fiction and non-fiction. Welcome to my virtual homes!

39 thoughts on “10 ways to include fitness in your everyday routine.

  1. I wear sport shows always and prefer walking every where. Though I am not able to stick to a dedicated walking schedule but I do walk. I have to get into a regular fitness routine and it’s time I stop procrastinating and giving excuses to myself. Thanks for the nudge, Shilpa.

    Liked by 2 people

  2. I recently joined a gym with my daughter. Where we live it can get as cold as 65 degrees below zero, Fahrenheit (this was our record this past winter) to 110 degrees F. When I am done working out I reward myself with a hydromassage.

    Liked by 1 person

  3. Number 3 is what’s happened to me on more than one occasion. I keep trying to start a new fitness regime but struggle to maintain it.

    Liked by 1 person

    1. Doc, you must already be so busy and active all day. Why do you try new fitness regimens? All you need to do is walk round the hospital and your workout is done! πŸ˜›


  4. Couldn’t have agreed more. My 70 yr old father ensures he goes for his walks daily while I’m a classic product of sedentary lifestyle. I’m consciously trying to change as I realize about how unfit I feel now

    Liked by 2 people

  5. Definitely agree! I’m finding it difficult to maintain a regular fitness routine due to my busy schedule. But I try walking whenever possible and at times I try doing some Zumba when I cook breakfast and it takes some time to boil etc πŸ˜€

    Liked by 1 person

    1. I like that idea of doing the Zumba while cooking. Reema, how about sharing a video of you doing these two things in the kitchen? I could do with a few tips! πŸ˜›


  6. I agree with all your points. We need to do something that will make us consistent. And, gym join karne se no one gets slim. We need to put efforts.

    Liked by 2 people

  7. Even thirty minutes of brisk walking every day makes all the difference. A fitness routine should be a non-negotiable in life as it is one wonderful way to keep various health issues at bay! My favorite thing is to walk and take the stairs πŸ™‚

    Liked by 1 person

    1. Oh yes, it does! I have got so addicted to my evening walks, that even when it’s pouring cats and dogs, I have to be down there, walking to my heart’s content! πŸ™‚ Earlier I used to take the stairs till the 3rd floor and then the lift to my 7th floor apartment. Haven’t done that in ages now. πŸ™‚

      Liked by 1 person

  8. Great tips, I agree, the best for some of us is to build exercise in without calling it an exercise, like walking or taking the stairs. Lots of people enjoy the gym, but not all of us.

    Liked by 1 person

  9. Staying fit is very important in life. While I understand that for to a busy routine it may be difficult to find time to workout but it really has to be done else one bears the brunt in their middle and old age.

    Liked by 1 person

  10. Excellent tips! (And you may laugh, later, when you see my post that’s scheduled already to go live in a couple of hours! We are definitely on a wavelength.) Only thing I’d add is that, for some of us, weighing daily is NOT demotivating at all, but a good way to stay on track. The trick, here, is to fully understand that body weight fluctuates all the time, and daily ups and downs mean little in the grand scheme of things. If it discourages you, don’t do it, BUT: https://www.health.com/weight-loss/weighing-yourself-daily-weight-loss Studies have shown that it can be effective if you’re trying to lose weight, and it definitely works for me (but I don’t obsess or worry about every little up or down – I track it on a graph, too, so I see the overall progress and cycles in my weight loss).

    Liked by 1 person

    1. I have seen women grumbling when they diet like crazy and then don’t lose weight. They do it all wrong, and checking weight constantly, gives major stress. And, what use is fitness if one isn’t happy in their heart and mind? That’s the reason I wrote that it’s better to not get too obsessed about checking weight.
      Now, I am off to read your post! πŸ˜›
      It does feel great to have someone with the same wavelength, Holly!

      Liked by 1 person

  11. I love walking and physical activities. I recently attended boxing classes and totally loved it! Physical fitness became a priority a few years ago and that is something I’d never compromise on.

    Kudos to your mother and you for taking fitness so seriously! Touch wood.

    Liked by 1 person

  12. Awesome read! I make moving my number 1 priority and fit in exercise when I can. If I’m holding one of my sons, I will do a set of squats etc. I started my blog up April 2019. I can’t work to brachial plexus injury (right arm doesn’t work) & severe head injury in 2013. Since then, I had a baby in 2017, married 2018, another kid 2019. I would love to interact if you get a chance! aquoonline.com or https://www.facebook.com/aquoonline/ πŸ™‚ have a lovely day! Xx

    Liked by 2 people

    1. From what I read about you, Amy, it’s the best thing you are doing for yourself. Doing all that you do with your left arm, you show the world that nothing is impossible if you set your mind to it.
      Great to have connected with you here! πŸ™‚

      Liked by 1 person

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