Do You Need Help Getting Back Into The Gym? Try These Daily Exercise Routines.

Daily Exercise Routines You Can Do From Anywhere. It Truly Couldn't Get More Easier Then This.

HEALTH AND WELLNESS

Myleea Rose

2/4/20256 min read

“New year, new me.”

“I’ll start Monday.”

“I don’t have time to work out or exercise.”

Sound familiar? Trust me, you’re not alone. Whether you’ve said these phrases once, twice, or so many times you’ve lost count, you’re in good company. We all start with good intentions, but life happens, and fitness often gets put on the back burner.

But have you ever heard the quote, “It’s never too late”?

Let that sink in for a moment.

It’s never too late to start investing in yourself, learning new things, or pursuing your goals; it’s also never too late to put your fitness and health first.

Still, many people struggle to get back into a workout routine. A recent article posted gym statistics stating that 67% of gym members don’t use their active gym membership on a regular basis (1).

Yikes. A little scary, right?

Finding time in your already packed schedule, mustering the energy to work out, and then walking into a gym full of seasoned fitness enthusiasts can feel overwhelming.

It’s not just about the workout itself—it’s about the mental chatter:

“What if I look like I don’t know what I’m doing?”
“Are they judging me?”
“How do I even start without feeling lost?”

If any of these thoughts resonate, let me offer a simpler solution to ease you back into movement and eventually, if you choose, into the gym.

By focusing on small, manageable exercises you can do anywhere—at home, in the office, or outside—you’ll rebuild your confidence and rediscover your love for movement. But what makes these simple routines so effective? They reconnect you with how your body was designed to move naturally.

From the moment we’re born, our bodies are designed to move efficiently; we naturally squat with perfect form, pick things up by bending our knees, and sit with our backs straight and our shoulders aligned. But somewhere along the way, life happens:

Long hours at desks
Hunching over phones
Rushing through daily tasks without awareness

These habits replace our natural movements, and suddenly, our bodies feel stiff, unbalanced, and even prone to injury.

How can you change this?

MAKE YOUR DAILY MOVEMENTS MATTER!

What the heck do I mean by your daily movements?

Let’s get into it.

Exercise Routine at Home (Or Anywhere) for Beginners

A study from 2000-2022 predicted that one-third of the world is insufficiently physically active among adults. Updated August 2024 states that the researchers believe that the numbers they concluded with will only increase (2).

Remember how I mentioned how “life happens”?

You get busy. Work, family, errands, and responsibilities take over, and before we know it, physical activity takes a back seat. But here’s the thing: instead of letting life move you, you move your life.

If you can’t find time to go to the gym, then make your surroundings your gym.

The moment you hear your alarm clock go off, make an attempt to not jolt awake in a rush. Instead, take a moment and engage your core muscles and rise mindfully. Here’s how to do it:

Engage Your Core: From the lying down position, activate your core muscles and get ready for movement.
Sit Up Straight: After engaging your core, relax your shoulders and gently lift your upper half into a sitting position with your core engaged and legs as flat to the bed as possible.(Almost like a zombie or vampire waking up. 😄)
Swing Your Legs Over: Swing your legs off the edge of the bed while keeping your back straight. (tip: before swinging your legs over while your legs are straight in front of you, bend at your hips and wake your legs up with a nice stretch still in bed.)
Stand Slowly: Plant your feet firmly on the ground and use the power from your heels to your legs to push yourself into a standing position.

If that is a bit difficult to do right away after being so comfortable, try this instead:

Roll to Your Side: Start by rolling onto your side, keeping your knees bent.
Engage Your Core: Use your abdominal muscles to help you stabilize.
Push Up with Your Arm: Place your lower arm on the bed and press yourself up with your tricep muscle into a seated position, keeping your movements controlled.
Swing Your Legs Over: Swing your legs off the edge of the bed while keeping your back straight.
Stand Slowly: Plant your feet firmly on the ground and use your legs to push yourself into a standing position.

By using your core and controlled movements, you’re easing your body into the day while also protecting your back and improving overall body awareness. While working on your abs!

Want to Know a Secret? Right Now, in Your Home You Have Exercise Equipment

You don’t need a fancy gym membership or expensive equipment to get active. If the thought of heading to the gym feels overwhelming, or if your schedule doesn’t allow it, you can make your environment work for you. Your home, office, or even your local park can become your personal fitness space.

Here’s why this approach works:

Saves money: No gym membership fees, no travel costs.
Saves time: Exercise fits seamlessly into your daily routine.
Removes intimidation: No gym “newbie” nerves or worrying about being judged.

Here are some easy at-home exercises you can do.

1. Put Your Groceries Away

Yes, you read that correctly. Put your groceries away but not how you normally do by doing a “one trip or die trying.” Use your groceries as makeshift weights.

Do bicep curls: Hold a bag in each hand, palms facing forward, and curl the bags toward your chest all while walking inside.
Try shoulder presses: Lift the bags above your head, keeping your core engaged all while walking inside.
Give lunging a try: Lunge your way inside with bags in both hands while you squat jump back to your car to repeat.
Repeat either or all until your groceries are inside.

2. Stairs Are More Than Just Steps to Another Level

Just as you’re about to drive off, you remember something left upstairs. You rush back inside, sprint up the stairs—maybe skipping a step or two—and return to your car, out of breath and heart racing. Here are a few simple ways to utilize a powerful fitness tool: stairs:

Step-ups: Strengthen your legs and glutes by stepping firmly with one full foot on the step, bringing the other foot up to meet the first, then step back down with the same foot. All the way to the top of the stairs.
Stair sprints: A quick burst of cardio to get your heart pumping (just like remembering something you forgot). Sprint up the stairs as quickly as possible, then walk down for recovery.
Incline push-ups: Use a step for a different push-up angle. Place your hands on a bench or step, slightly wider than shoulder-width apart, keep your body straight, and lower your chest toward the step.

Take True Control Of Your Body And Start Your New Exercises

Your family and friends might give you curious looks or make playful comments about doing these everyday tasks a little differently. Maybe they’ll laugh as you lunge to put away groceries or raise an eyebrow when you do step-ups on the stairs.

But here’s the thing—it’s your body, your health, and ultimately, your responsibility. Every small choice you make today lays the foundation for a stronger, healthier you tomorrow.

Taking control of your health is an empowering journey, but it’s not always easy. Whenever starting something new, it will always feel out of the norm and uncomfortable. But challenge yourself to do one uncomfortable task a day and you’ll surprise yourself on what your able to accomplish.

Those initial moments of doubt—whether it’s trying a new movement or adjusting your diet—are natural. The key is to embrace that discomfort as part of your growth process.

After all, every expert was once a beginner, and every journey starts with a single, sometimes uncertain, step.

But movement is just one piece of the puzzle. Proper nutrition plays an equally important role in fueling your workouts, boosting your energy, and supporting your overall health. Small, intentional changes in what you eat can make a big impact on how you feel and perform.

That’s why taking control of your health and well-being requires a combination of mindful movement and proper nutrition. By pairing these simple exercise routines with the right foods, you’ll be setting yourself up for success and moving closer to your fitness goals.

Ready to take control of your health and well-being? Along with these simple exercise routines, fueling your body with the right nutrition is key to achieving your fitness goals.

Click the links below to kickstart your journey to better fitness, health, and control today.(Note: These are affiliate links, meaning I may earn a commission at no extra cost to you.)

📚 Want some delicious, healthy meals? Grab the Gluten-Free Recipe Book to enjoy meals that keep you feeling your best.

🥤 Need quick and energizing options? Check out the 200 Smoothie Recipes eBook for refreshing and nutritious blends.

If you’d like to hear more about different ways to focus on your health, go ahead and give me a clap and leave a comment on what uncomfortable task you did today.

Til next time. 👋