How to Get Bonus Exercise

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Incorporate bonus exercise into your daily routine for a healthier lifestyle. Physical and mental benefits without a structured workout.
Physical Activity
Getting incidental or bonus exercise at home is all about integrating movement into your daily routine without needing a structured workout.
ALLY TIP: Keep a yoga mat nearby and accessible wherever you watch TV. You’ll be more inclined to get on the mat and do some things! No more couch potato life!
Here are some ways to incorporate casual exercise and stretching at home.
- Stretch every hour – Do neck, shoulder, and back stretches to relieve tension.
- Walk while on calls – Pace around the room or do step-ups on a low surface.
- Bodyweight exercises – Squats, lunges, or wall push-ups while waiting for food to cook.
- Use furniture creatively – Do tricep dips on a chair or leg raises while sitting.
- Balance challenges – Stand on one foot while brushing your teeth to improve stability.
How to Workout
Casual exercise and stretching while working or moving around the house offer numerous physical, mental, and lifestyle benefits.
There’s no ‘routine’ for working out. It’s as you’re engaged in your everyday activities.
And, another place to get some bonus workout? While watching TV!
Routine for Working Out
Physical Health Benefits abound for doing even a combination of small things.
ALLY TIP: Keep a set of dumbells near your fave chair or sofa. While you’re sitting do some arm curls!
Nothing is better than stretching and just simply moving around!
- Improved Blood Circulation – Moving around and stretching regularly prevents blood from pooling in the legs and reduces the risk of deep vein thrombosis (DVT).
- Reduced Muscle Stiffness & Joint Pain – Stretching helps loosen tight muscles, improving flexibility and reducing discomfort, especially if sitting for long periods.
- Better Posture & Spinal Health – Stretching the back, neck, and shoulders helps counteract the effects of prolonged sitting and prevents back pain.
- Enhanced Mobility & Flexibility – Regular movement maintains joint health, preventing stiffness and increasing range of motion.
- Boosted Metabolism – Even light physical activity can keep your metabolism active and help with weight maintenance.
- Lowered Risk of Injury – Stretching and casual exercise reduce muscle imbalances, decreasing the chance of strains or sprains.
- Improved Core & Stability – Simple activities like standing on one leg while brushing your teeth or doing squats while waiting for the kettle can strengthen core muscles.
Recommendations for Exercise
The type of exercise depends upon your abilities. Listen to your body. What can you do? How can you push yourself a tad bit to get better?
ALLY TIP: Nothing’s better than big stretch bands for resistance and using while you’re sitting or even lying on the sofa!
Don’t overlook simple things you’re doing daily with these kinds of exercises.
- Squats – While brushing your teeth or waiting for food to cook.
- Lunges – Do walking lunges around the house while tidying up.
- Push-ups – Standard, knee, or wall push-ups against a sturdy surface.
- Triceps Dips – Using a chair or low table to strengthen arms.
- Calf Raises – While doing dishes or standing at a counter.
- Glute Bridges – Lying on the floor, lifting hips to strengthen the lower body.
What is Physical Activity
You can even get some great cardio and endurance exercise in each day in and around the house!
- Marching in Place – While watching TV or on phone calls.
- Jumping Jacks – A quick way to get the heart pumping.
- Stair Climbing – Going up and down stairs several times for a leg workout.
- Dancing – Turn on music and move while doing household chores.
- High Knees or Butt Kicks – A great way to add movement while cooking.
Exercises in Home
Want some flexibility and mobility? Try these things!
- Neck & Shoulder Rolls – To relieve tension, especially if working at a desk.
- Back & Side Stretches – Helps improve spinal health and posture.
- Seated Forward Bends – Stretches the hamstrings and lower back.
- Arm & Wrist Stretches – Useful for reducing stiffness from typing.
Workout at Home without Equipment
No equipment is needed for most things including core and balance exercises.
- Planks – Hold for 20-60 seconds to strengthen the core.
- Leg Lifts – Seated or standing to engage core muscles.
- Standing on One Leg – Improves balance while brushing teeth or washing dishes.
- Heel-to-Toe Walk – Walk in a straight line to enhance coordination.
At Home Workouts
And, don’t even thing that your housework and chores don’t count!
- Vacuuming & Sweeping – Works the arms, shoulders, and legs.
- Gardening & Yard Work – Digging, raking, and lifting improve overall strength.
- Carrying Groceries – Use them as weights for a functional workout.
- Scrubbing Floors – A great way to engage upper body and core muscles.
Fitness in Home
Here are some other easy reminders to do what you need to do daily!
✅ Set reminders to move every hour.
✅ Incorporate exercises into daily routines (e.g., lunges while folding laundry).
✅ Use furniture creatively (e.g., chairs for dips, stairs for step-ups).
✅ Make it fun—play music or involve family members.