In an ideal world, we’d all be clocking in 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 the dearth of time in your schedule has been holding you back from achieving your fitness goals, help is at hand. We asked a fitness expert to devise a beginner-friendly fitness routine for diverse kinds of lifestyles, and here’s what we found out:
How to develop a fitness routine for every kind 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, regardless of your location or schedule. By incorporating simple exercises into your routine, whether it’s a brief break in between Zoom meetings or a layover at an airport, you will be able to prioritise your fitness goals and ensure that they remain a consistent part of your lifestyle,” he explains. The clarity of intent and the commitment to staying active and healthy can drive the adaptation of these exercises to different environments. Need help getting started? Here’s how to develop a fitness routine for different kinds of lifestyles:
If you are a morning person
Congratulations on making it into the good books of fitness trainers around the world—morning workouts have been proven to improve sleep at night, while also flooding the brain with feel-good endorphins for the rest of the day. If you are looking to clock in some quick exercises before taking on the workday, shoulder exercises, neck circles and spinal exercises—such as the cat-cow stretch or twisting stretches—can promote flexibility and mobility through the day.
If you are a night person
For night owls, a fitness routine should prioritise consistency and enjoyment. Aim for workouts in the late afternoon or evening that align with your body’s peak energy levels. Incorporate a mix of strength training, cardio,and flexibility exercises, while also remembering to focus on quality sleep to support recovery. Pre-bed stretches or yoga can help you wind down and relax the muscles after a night workout.
If you are always on the go
When you’re often on the move, it’s essential to have a compact fitness routine that can adapt to various environments and time constraints. Consider carrying a skipping rope and a resistance band in your travel kit—they are lightweight, versatile tools perfect for on-the-go workouts.
If space allows or if you’re outdoors, incorporating short sprints can add an extra dimension to your routine. Whether it’s finding a nearby park or using a stretch of open space, sprinting can be a great way to boost your heart rate and work on your lower body strength and speed. Your surroundings may change, but the intent to stay active should remain constant.
If you have a sedentary lifestyle
When you spend prolonged hours at a desk, it’s common to experience stiffness and tension in your muscles, particularly in the shoulders, neck and spine. Simple exercises like retractions against a wall and spine work can work wonders in counteracting the effects of a sedentary job. Retractions help in correcting rounded shoulders by engaging the muscles between your shoulder blades, while spine exercises enhance mobility and alleviate stiffness caused by prolonged sitting.
If you have to travel often
For those who frequently travel, maintaining a consistent fitness routine can be challenging but crucial. Utilise spare moments during your travels to sneak in some skipping sessions. As an effective cardiovascular exercise, it doesn’t require 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 don’t necessitate any equipment—making them ideal for a quick but impactful workout.
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