How to Take Your Body Out of a Fitness Rut Caused by Sedentary Lifestyle


It’s commonly known that modern people spend most of their day sitting. Whether he or she is at home, the office, in a car, or anywhere else, he’s sitting for hours and hours during the day. Modern jobs, the pandemic, and our overall lifestyles make us sit more than we should, and that’s how we get in a rut.

Whether we used to be physically active or not, a sedentary lifestyle is not healthy for our bodies and should be changed as soon as possible. However, getting out of a rut isn’t easy. People rarely find time and room for changes. On the other hand, your health might be endangered, therefore, implementing healthy habits in your routine is necessary. Are you ready to take your body out of a fitness rut?

1. Go for a walk

One of the easiest and most effective ways to break out of the sedentary day is to take a brisk walk. There is nothing better than breathing in the fresh air and stretching your legs after the long day of sitting at home or the office.

It’s a great exercise to get you out of the house and move your body, even for a little bit. Instead of getting in your car or catching public transportation, walk to your destination, if it’s not too far away.

The best thing about walking is that it doesn’t require physical fitness. No matter how old or young you are, a short, dynamic walk in the fresh air and sun will instantly lift your mood. It’s a low-intensity workout. You can also use it as a warm-up for other types of activities, such as running and jogging.

Invite your friends or family for a walk around the block and relax those muscles after sitting or lying the entire day. You can always fit a short walk in your schedule.

2. Outdoor activities

Nature has so much to offer. If you’re keen on more dynamic activities, doing sports outdoors is perfect for you. Getting back in shape after months of sitting and resting is hard, but if you do what you love, you’ll have your top stamina in no time.

Whether you like to pursue outdoor activities alone or with the company, you can always find an activity to suit your needs. You can go rope jumping, and jump that stress away, or you can perhaps go rollerblading or ice skating, depending on the season. Even skateboarding or surfing can count, if you’re into that.

If you want to involve your friends, tennis, badminton, basketball, and volleyball are ideal solutions. You can gather up outside in a field and play sports as you used to when you were young. Your age is not stopping you from playing tag or hide and seek either. Good old times!

Everyone can fit in a day out with family, friends, or significant other in their schedule. You just need the right motivation and the right people by your side.

3. How to be less sedentary at home

Coronavirus pandemic and months spent at home led to a lot of sitting. Avoiding physical contact and following the government’s guidelines didn’t leave you too much room for physical activity. That’s why you completely neglected fitness and indulged in a sedentary lifestyle. Well, it’s time to get back on track.

Whether you’re in quarantine or you’re allowed to move freely, you can still do some exercises and activities to break out of the rut. It’s easy to kick back and relax on the couch after the long, strenuous workday. After all, you have to rest your brain, right? However, you don’t have to rest your feet and body! Get off the couch and march in place while you’re watching your favorite TV show.

Physical exercise won’t get in the way of the mental rest. Besides marching in place, you can do other exercises while watching the guided workout on the TV. Don’t limit yourself. Folding laundry? Avoid sitting on a chair and do some body movements. Your body will be thankful for the activity!

4. How to be less sedentary at work

Whether you work from home or the office, most types of jobs require sitting for 8 hours straight. That is horrible for your back, posture, and health. However, you can’t simply walk away from your workspace unless it’s allowed or regulated.

The least you can do is indulge in physical activities during the breaks. Besides staying active, you also increase your motivation and focus on the tasks. You briefly rest your mind from the stressful work and activate your body.  This leads to improved circulation and concentration.

Besides that, you can implement little things in your routine that break the sedentary rut. For instance, you can get an under-table paddle and workout while you work. If that’s too distracting, you can walk to your job and take the stairs instead of the elevator. To save time on your schedule, asking your colleagues to host walking meetings. It is faster and better for everyone’s health.

5. Don’t use the elevator

Elevators are magical. With just one button click, you’ll be at your destination in a couple of seconds. No moving, no strain. And that’s what the problem with the elevator is! You’re sitting the entire day and still decide to avoid the stairs. This habit should be changed.

Every time you’re tempted to get in an elevator, think about all the time you’re about to spend sitting. For starters, you don’t have to use the stairs up. Climb the stair halfway up then use the elevator. Increase the number of floors each day.

Stairs can also be used in cardio! Get in your sports equipment and run up and down the stairs for 10 minutes. It’s a fantastic calorie burner. You can also jump the stairs to strengthen your leg muscles. Everything is a workout if you’re dedicated enough.

6. Yoga

It’s no coincidence yoga is gaining so much popularity in the modern world. It’s a magnificent way of connecting your mind and body, while you’re relaxing and exercising at the same time. Is that even possible? Of course, if you do yoga right.

To start an at-home yoga practice, you only need a mat and goodwill. You don’t have to be a yoga guru to practice it. It’s a fantastic discipline that includes resting your mind from the stress and stretching the tight muscles caused by a sedentary lifestyle. What exercises are good and how to perform them correctly?

In the beginning, you can follow some internet videos and copy the yoga instructor. You can also search the web for beginners’ exercises and try them out yourself. As you get more experienced and confident, you’ll be able to make up your own routine and play some relaxing music while you practice. The best way to step out of the stressful day and take care of your mental and physical health.

7. HIIT training is a hit

We mustn’t forget that hitting the gym, if possible, or working out at home is the best way to break out of the sedentary rut. It’s one of the most effective ways to get back in shape and regain your stamina. Whether you want to do cardio or strength, High-Intensity Interval Training is the best option for you. Why?

HIIT only lasts up to 20 minutes. Whether you want to target a certain group of muscles or the entire body, you’ll be able to find training that suits your needs. You don’t need a special gym kit. Your body is the only equipment you need.

You can do a HIIT anywhere you are. Try out different HIIT cardio at-home workouts if you want to sweat the stress away or combine different exercises and create a routine that suits your needs. As it doesn’t last more than 30 minutes, there are no excuses you can’t fit it in your daily or weekly schedule.

8. Swap a car for a bike

Many people wonder how to save time while exercising. The answer is simple: ride a bike! How can a bike ride save you time?

Instead of taking a car or public transport to work, shop, or see a friend, ride a bike. It’s exercise and transportation at the same time. Just like walking, riding a bike is a low-intensity workout that doesn’t put too much pressure on your joints. This makes cycling ideal for those who are overcoming an injury but don’t want to get out of shape.

Cycling can be a great hobby too! Take your bike outside of the city and explore the wonderful landscapes. If you’re adventure spirited, you can try mountain biking. However, you do need a special kind of mountain bike for your safety. Depending on your experience with mountain biking, you can choose from a wide variety of different bikes. Put on a helmet and go for a joy ride in nature. Stay fit while having the time of your life.

9. Dance the rut away

Believe it or not, dancing is the type of cardio. You move your entire body to the music, have a fun solo, with partner or friends, all that while getting in shape. Dancing builds your stamina and balance, which makes it ideal for those with a sedentary lifestyle.

Different types and kinds of dancing exist. You don’t have to take up the kind that doesn’t seem appealing to you. From tango, cha-cha-cha, Zumba over waltz to hip-hop and breakdancing, everyone can fall in love with dancing. Besides, you can even lose weight by dancing.

You shouldn’t be too shy to take up dancing classes. You can meet a lot of like-minded people there! However, dance classes aren’t the only option. Head to the club, if they are open and dance like nobody’s watching. Also, dancing at home is an excellent way to get off the couch and move your body to the music.


Changing your lifestyle and habits isn’t easy. However, if you decide to step out of the fitness rut and get back in shape, these tips will come in handy. You don’t have to make big changes right away. Simply use the bike and stairs more, exercise whenever you have time and walk, walk, walk. You’ll notice the difference in no time.

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