Our lives are always a balancing act. As an adult, you have to maintain social connections, achieve work goals and make time for family and personal activities.

Many of us default to the same old excuse of “not having enough time in the day” to incorporate exercise into our schedules, but believe it or not, there are natural and easy ways to incorporate exercise into your daily routine — all without wasting our precious and limited time.


One tip is to squeeze in an A.M. workout. According to Women's Health, an early morning workout revs up your metabolism, and it enables you to work off the food you eat during the day, rather than when you’re sleeping.

Another benefit of morning workouts is increased concentration. Going full speed on an exercise for at least 30 minutes a day is one of the best, most natural stress relievers.

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Want another way to burn off a few extra calories throughout the day? If work is within walking distance, try walking instead of driving, or maybe even bike to work if you feel up for it.

If you live farther away and have to drive, park farther away than usual and walk the rest of the way. You would be surprised at how beneficial just a couple minutes of walking a day can be. Health states that walking is a low-impact exercise, yet it still engages all the core muscle groups. Walking can keep your weight in check, all while strengthening the heart and cardiovascular system.


This might seem odd, but I have actually tried a few of these ideas at work and have seen some colleagues do it too! My first tip is to stand and do some squats and light stretches at your office. Getting up and moving around can burn a few calories and keep your muscles from cramping up.

Another idea is to get a standing desk. Standing at work can reduce your risk of weight gain and obesity and lower blood sugar levels, according to HealthlineIt may also lower your risk of heart disease and help to reduce back pain, the site states. Also, you can opt for the stairs at work instead of taking the elevator to get a few extra steps in.

Also, why not try engaging in activities with friends that require a little physical activity? You can try things like basketball, volleyball, rock climbing, running, anything really that can increase the heart rate.

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4. Get Enough Calories

As we all know when we diet and exercise, that usually means watching our calorie count. But, when you restrict your caloric intake too severely — less than 1,200 calories a day for women and around 1,800 a day for men, you risk the chance of stalling weight loss goals by slowing your metabolism. 

To figure out your current intake, you need to keep track of how much you usually consume in a food diary and add up the daily calories and make sure according to your weight and height, you are eating enough calories to fuel your body. And if you are exercising as well to get fit, you might want to try a lower calorie reduction, say, 250 to 500 calories, and burn the rest of the calories through physical activity.

5. Eat Healthy Foods

To get the most out of your new health and fitness routine, fill your diet with foods that support your muscle development and energy needs. A "get fit" menu is described as a healthy eating plan everyone should try — one with fruits, vegetables, whole grains, lean proteins, and low-fat dairy. To accomplish this, you need to eat regularly throughout the day, so you have the proper energy for your workout, according to the Academy of Nutrition and Dietetics.

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Exercise does not have to mean hours a day at the gym. The best way to encourage a healthy lifestyle is to just get up and get started!

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