7am: Stretching body
Personal trainer Damian Gilder says that as soon as you wake up, take the time to lie down on the bed.
Stretch your arms over your head and stretch your body. You take a few deep breaths, then pull your knees tight against your chest. This will help awaken the body.
Next, practice a quick exercise with some movements like abdomen: Lie straight, bend your knees over your chest, then stretch your legs out and lower, repeat the movement 10 times.
7:30 am: Try squat when brushing your teeth
Dental surgeon Dr Guy Barwell from the Transplant Center in Hove, East Sussex suggests suggesting a squat challenge when brushing your teeth. When brushing your teeth for 2 minutes, aim for 50 squats - or increase the number of squats if you are new.
7:30 am: Exercise climbing stairs
According to Damian, do not think of simply going down the stairs. Instead, give your feet a workout in this way:
You sit on the top step, place your foot on the second step, then stand up. Repeat until you get down to the last step. This action will affect the legs, making it more energetic and firmer.
8am: Exercise muscles pelvic floor
While waiting for the train or bus, exercise your pelvic floor muscles. Pull the pelvic floor muscles and tighten them, performing 10 to 15 times. Hold for 10 seconds at a time.
9am: Don't take the elevator
Researchers at the University of Geneva Hospital have found that people who regularly go to the workplace stairs have lower blood pressure, lower cholesterol levels and reduce waist measurements compared to colleagues who took the elevator. .
So when you come to the office, you go to the stairs. And when you go up, take two steps. Doing so will affect the hip and butt muscles more than going step by step.
10 am: Wall exercises
Want to drink a cup of tea in the middle of the morning? Damian suggests that you do some movement against the wall while you wait for the kettle to boil.
You stand and place your upper body and your arms straight against the wall, your arms shoulder-width wide. Then push your body out with your hand and return to the original position. Repeat the action several times to get results.
1 pm: Relax, practice
According to personal trainer Scott Laidler, music is a great motivation and helps you exercise better. Studies show that walking at a rate of about 100 beats per minute is the optimal speed.
Also, visit an outdoor gym in the nearby park. If you are at home, do gardening. Kansas State University researchers found gardening can improve limbs, cardiovascular system and increase flexibility.
2 pm: Walk and talk
David Wiener - a training specialist at the Freeletic fitness app, says walk around the office when you talk, or try this quadriceps muscle strengthening exercise.
One hand puts your back flat against the wall and lowers your body by bending your knees into a 45 to 90 degree angle. Hold your posture as long as possible and then stand up.
3 pm: Move
According to David, instead of sitting in a chair or sofa, sit on a ball. Sitting like this will help strengthen your abdominal muscles when you balance.
David also advises you to get up every time you go to the bathroom, make tea, phone mom or go and say hello to your co-workers.
5:30 pm: Make sure you stand firm
Jade Lancashire at Virgin Active suggests that instead of running to find seats on the train or bus, go home by yourself.
6 pm: Challenge yourself
According to Elliott Upton - personal trainer at Ultimate Performance, challenge yourself to see how many sniffs or squats you can do.
7 pm: Practice while watching the ad
When you have ads on TV, stand up from the sofa and sit down without using your hands. This exercise will affect the abdominal muscles. Repeat 10 times. Then use the edge of a chair to do the back hand exercise.
8 pm: Exercise with friends
Instead of going out to dinner or drinking in a pub, plan to go for a workout with your friends. Try an evening at a health club, ride a horse or play tennis or badminton. Then you reward yourself with a delicious drink.
9 pm: Perform hand muscle exercises when entering the bathroom
Hang up an exercise elastic string on the bathroom door handle and use it to practice your hands and shoulders while waiting for the tub to fill.
10 pm: Prepare for tomorrow
Set an alarm, turn off your phone and go to sleep to get ready for a new day to come.