Fitness Tips for the Non-Fitness Nut

I’ve never been the kind of person you could call a fitness nut. A nut in general? Absolutely. But not a fitness nut. So if any self-identifying fitness nuts are reading this, forgive me for anytime I sound lazy. It’s for the benefit of my fellow non-fitness nuts.

I should note that I enjoy soccer, which contributes greatly to my personal fitness when I play regularly (meaning at least once or twice a month). However, I am not very competitive when it comes to athletics, so my breaks from playing soccer typically last 3 months or more.

The main idea behind these tips is to work strength-building activities into things you already do as you go about your day. Tips are organized by area of the body. Suggestions are welcome from those who have discovered their own favorite minimal-effort fitness activities.

Thighs

Picking things up off the floor
When picking things up from off the floor or the ground, squat rather than bending over. It may only be for a few seconds, but any more than zero helps. This also applies to things that are at the bottom of the freezer or refrigerator.

Stairs
Having a multi-story home or an apartment that is not on the ground floor gives you an advantage here. If you leave something you need upstairs, going back up those stairs to get it will be a mini cardio workout targeting your thighs. Outside the home, if you’re not in a hurry, opt to take the stairs instead of an elevator to get to a higher building level.

Arms

Laundry
If your arms are particularly underworked like mine sometimes are, simply folding clean laundry for 20 to 30 minutes can feel like a bit of a workout. Aim to do this at least once or twice per month.

Groceries
After a big trip to the grocery store, take as many bags as possible into your home at the same time. Bonus points for squatting to set them down on the floor to free your arms for the next set of bags.

Moving heavy items
This probably happens fairly infrequently, but moving or carrying heavy items from one place to another at home also helps to build your arm muscle strength. Examples might be rearranging or replacing furniture, or packing items for donation to goodwill stores.

Calves

Stand on tippy toes
While standing in line, at home or just about anywhere, you can work your calf muscles by lifting yourself onto the tip of your toes. Keep yourself up as long as desired, let yourself down to flat feet and repeat. If there is a potential to draw unwanted attention by too much movement, let yourself down and lift yourself up again slowly.

Core

Commute sit-ups
While driving during a commute or any trip by car of 10+ minutes, work your core by doing partial sit-ups. Recline your seat so you are not fully leaning against it and use your abs to move yourself forward and back. Remember to do this with caution and always maintain visibility of your surroundings.

Staying in place as a passenger
While riding as a passenger in the car, you can strengthen your core by keeping yourself in place as the car accelerates, brakes or turns. I personally find this particularly fun in not letting the centrifugal force throw me into the car door (or another person in the car).

Keep belly sucked in
One way to work your core lightly any time, anywhere, is to keep your belly pulled in. If you’re not in the habit of doing so, it may feel a bit tiring after a while. But remembering how it looks in the mirror sucked in, as opposed to let loose, might be motivation to keep at it until it’s more natural for you.

Torso twists
It’s a little awkward, but this is something I like to do while I brush my teeth. Standing in front of the mirror, I keep my hips in place while moving my upper body to the sides or rotating in circles around my hips. If I’m feeling especially quirky, I walk back and forth while doing this too.

Singing
As one who loves singing, I am happy to report that strong singing is effective in working core muscles. In fact, I remember my sister asking me when we were both teenagers how my stomach was so flat. I didn’t think it was that flat, but looking back it probably had a lot to do with the fact that I sang every day. If you love singing, find a place where you can do so confidently and enjoy the results visible in your core.