In an ideal world, we’d all follow up our fitness routine with a varied mix of aerobic activity and strength training—and of course, no one would ever skip leg day. But if a lack of time in your schedule is keeping you from reaching your fitness goals, help is available. We asked a fitness expert to devise a beginner-friendly fitness routine for different lifestyles, and here’s what we found:
How to develop a fitness routine for every type of lifestyle
The key to success in maintaining a successful fitness regimen lies in adaptability and consistency, believes Robin Behl, co-founder of The Tribe. “It’s about finding creative ways to stay active, no matter your location or schedule. By incorporating simple exercises into your routine, whether it’s a short break between Zoom meetings or a layover at the airport, you’ll be able to prioritize your fitness goals and ensure they remain a consistent part of your lifestyle,” she explains. Clarity of intention and commitment to staying active and healthy can lead to the adaptation of these exercises to different settings. Need help getting started? Here’s how to develop a fitness routine for different lifestyles:
If you are a morning person
Congratulations on getting into the good books of exercisers around the world—morning workouts have been shown to improve sleep at night while also flooding the brain with endorphins for the rest of the day. If you want to get in some quick exercises before starting the work day, shoulder exercises, neck circles, and spine exercises—like cat-cow stretches or twisting stretches—can promote flexibility and mobility while working. during the day.
If you are a night person
For all-nighters, an exercise routine should prioritize consistency and enjoyment. Aim for late afternoon or evening workouts that align with your body’s peak energy levels. Incorporate a combination of strength training, cardio and flexibility exercises, while also remembering to focus on quality sleep to support recovery. Stretching before bed or yoga can help you unwind and relax your muscles after a night’s work out.
If you are always on the go
When you’re often on the go, it’s essential to have a solid fitness routine that can adapt to different environments and time constraints. Consider carrying a rope and resistance band in your travel kit—they’re lightweight, versatile tools perfect for workouts on the go.
If space permits or if you’re outdoors, incorporating short sprints can add an extra dimension to your routine. Whether you find a nearby park or use an open space, sprinting can be a great way to get your heart rate up and improve your lower body strength and speed. Your environment may change, but the intention to stay active must remain constant.
If you have a sedentary lifestyle
When you spend long hours at the office, it is common to feel stiffness and tension in your muscles, especially in your shoulders, neck and spine. Simple exercises like wall pull-ups and spinal pull-ups can do wonders in counteracting the effects of a sedentary job. Contractions help correct rounded shoulders by engaging the muscles between your shoulder blades, while spinal exercises enhance mobility and relieve stiffness caused by prolonged sitting.
If you have to travel often
For frequent travelers, maintaining a consistent fitness routine can be challenging, but critical. Take advantage of free moments during your travels to slip in some skip sessions. As an effective cardiovascular exercise, it doesn’t take up much space and can be incredibly effective, even in short bursts. It helps to follow up with bodyweight exercises like push-ups and squats, as these movements engage multiple muscle groups and require no equipment—making them ideal for a quick but effective workout.
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