Physical Activity On The Go

by The Cooperative

Life gets busy! Prioritizing physical activity even when you are on the go is an important part of being healthy. There are a variety of simple yet effective exercises that you can incorporate into your busy routine, whether you’re at work, traveling, or simply on the go. Here are some quick and convenient exercises you can do anywhere at any time:


  • Walking: One of the simplest and most effective forms of exercise is walking. You can do it almost anywhere, and it’s a great way to get some fresh air and improve your cardiovascular health.
  • Bodyweight Exercises: Push-ups, squats, lunges, and planks are a few examples of different body weight exercises that target multiple muscle groups and don’t require a lot of space to do.
  • Stair Climbing: Find a set of stairs, whether it is at a hotel, a park, or in a building. Climbing stairs or sets of stairs is a great and easy way to increase your heart rate.
  • Chair Exercises: If you need to sit for long periods of time you can get some movement in by doing chair exercises in a sturdy chair. Examples are seated leg lifts, seated twists, and seated marches.
  • Wall Sits: This is a great way to increase strength in your leg muscles and all it requires is a sturdy wall. Locate a wall, get in the seated position against the wall, and select the amount of time you would like to hold the position for.
  • Jumping Jacks: Jumping jacks are a great full-body exercise that increases your heart rate and helps you to work on coordination. If jumping is not your thing, you could do half jacks which are very similar. Instead of jumping, you alternate stepping one leg out to the side while raising your arms overhead.
  • High Knees: While standing in place, alternate lifting your knees as high as possible. This is a great way to get your heart rate up and warm up before other exercises.
  • Calf Raises: Start with your feet flat on the floor and lift your heels off the ground so that you are on the balls of your feet. This will strengthen your calf muscles and can be done while waiting in line or even brushing your teeth.
  • Resistance Band Exercises: Resistance bands are lightweight and portable and can be used for various exercises to target different muscle groups. They are easy to pack in your bag and take on the go.
  • Yoga or Pilates: Many yoga and Pilates exercises can be done without any equipment. Look for videos or apps that guide you through short routines that can be done in a small space.
The key is to find exercises that you enjoy doing and be creative with how you fit them into your schedule. Whether you dedicate a few minutes during work breaks, stop and do exercises at a rest stop or set aside a specific amount of time for a quick workout, every little bit of movement counts towards improving your overall health and well-being.
By, Coach Mariah

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