The "Lazy Person's Guide" to Exercise

My 3rd article on Energy(Health) towards leading a balanced life is about exercises!! Yes something we all need but don't want to do!!

Let's be real. We all know exercise is good for us, but when the alarm goes off at 6 AM (or worse, earlier 😱), and your blanket feels like a warm hug from the universe, suddenly all that "health talk" doesn’t seem so convincing.

But fear not! Science has our backs (literally). Exercise isn’t just about six-packs and sweat—it’s a game-changer for your brain, body, and ability to justify eating that extra slice of pizza. 🍕

1. Exercise: The Ultimate Brain Booster 🧠🏋️

Ever walked into a room and immediately forgotten why you’re there? (Welcome to the club.) Exercise might be the answer. Studies show that working out increases brain-derived neurotrophic factor (BDNF)—basically Miracle-Gro for your brain.

🔬 Science Says: A study from UBC found that regular aerobic exercise literally grows your hippocampus (the part of the brain responsible for memory). So, if you want to remember why you walked into the kitchen—get moving!

Bonus: You also get fewer “where did I put my keys?!” moments. 🔑

2. Exercise Helps You Outrun Stress (Or At Least Punch It in the Face) 😤🥊

Had a bad day? Instead of rage-texting your best friend or plotting revenge, try sweating it out. Exercise reduces cortisol (the “stress hormone”) and boosts endorphins (the “feel-good chemicals”).

🚀 Picture This:
❌ No workout: Your boss emails you at 8 PM. You spiral into existential dread. ✔️ With workout: You smirk because you just deadlifted your stress away and feel invincible.

🔬 Science Says: Just 30 minutes of moderate exercise, like walking, can cut stress levels in half. So next time life gets messy, squat, sprint, or dance like nobody’s watching (even if they are). 💃

3. You’ll Sleep Like a Baby (But Without Screaming at 2 AM) 😴💤

Struggling to sleep? Exercise is basically a natural sleeping pill (minus the weird side effects). It helps regulate your circadian rhythm, meaning you fall asleep faster and wake up less like a zombie. 🧟‍♂️

🔬 Science Says: A study in Sleep found that people who exercised slept deeper and had fewer WHY AM I AWAKE AT 3 AM?! moments.

Bonus: I get to look smug when my sleep-deprived wife complains. (Sorry, not sorry.) 😏

4. More Muscles, Fewer Aches (And Fewer "Grandparent Noises" When Standing Up) 🏋️‍♀️🙆

Ever made that "UGH" sound while getting out of a chair? Congratulations, you're officially aging. 😅 But don’t worry—regular movement keeps your joints oiled up, reducing stiffness and pain.

🔬 Science Says: Strength training just twice a week can reduce back pain, prevent arthritis, and make you feel like a superhero when carrying all the groceries in one trip. 💪 (Mayo Clinic)

---

What Workouts Should You Actually Do? 🤔

So, you've finally decided to start working out. Good for you! But now, you're stuck in the "What the heck should I actually do?" phase. Fear not! I’ve got you covered with a list of workouts that won’t make you cry (much).

1. Strength Training (AKA: Pick Up Heavy Stuff, Put It Back Down) 🏋️‍♂️

I try and do strength training 4-5 times a week. If you don’t like the gym, then do it at home. As we get older, the one thing research points out is the importance of resistance training. The key is to find a trainer so that you get your “form” right. You don’t want to get injured; never going back again!!!

💪 Benefits: ✅ Builds muscle (obviously)
✅ Burns calories even when you stop working out
✅ Strengthens bones (so you don’t crumble at 60)

👉 Try These: Squats, deadlifts, push-ups, resistance bands. 🚨 Warning: Be prepared for walking like a penguin the next day. 🐧

2. Cardio (AKA: Sweat Now, Breathe Later) 🏃‍♀️

I’m not a big fan of running but I do enjoy walking. I usually get my mother to join me and this becomes “our” time. If I’m alone, then it is Podcast time!! If you don’t have time, then surely you can use a jumping rope!! I try to get to 100,000 steps in a week!

❤️ Benefits: ✅ Strengthens heart and lungs
✅ Burns fat faster than your metabolism wants to
✅ Boosts mood (hello, endorphins!)

👉 Try These: Running, cycling, jumping rope, or just walking. 🚨 Warning: Side effects may include uncontrollable sweating.

3. HIIT (AKA: Get Fit in 20 Minutes or Less)🔥

I had never heard of HIIT till a few years ago and now include this in my training. It’s a great quick workout when I’m traveling (oh tell me about it)!

⏳ Benefits: ✅ Burns fat fast
✅ Saves time (great for people who are "too busy" a.k.a. lazy)
✅ Boosts metabolism

👉 Try These: 30-second sprints, burpee circuits. 🚨 Warning: Legs will feel like Jell-O.

4. Yoga & Mobility (AKA: Become a Human Pretzel) 🧘

I was introduced to Yoga by my grandfather and picked it up again when my daughter was born (12 years ago) and I try and do these at least 1-2 times a week. After all the weight training it is important that my muscles remain flexible.

🤸 Benefits: ✅ Prevents injuries
✅ Improves posture (so you don’t look like a shrimp at your desk)
✅ Reduces stiffness

👉 Try These: Yoga, foam rolling, stretching. 🚨 Warning: Touching your toes isn’t as easy as it looks. 😬

5. Sports & Fun Workouts (AKA: Exercise That Doesn’t Feel Like Exercise) 🎾🏀

Easily the most fun part and it doesn’t even feel like a chore!! My golf gives me 15K steps outdoors and I get to play and have fun!! (What more can I ask - a score sub 80 please)!

🎯 Benefits: ✅ Burns calories without realizing it
✅ Way more fun than treadmills
✅ Improves teamwork (or your ability to argue with friends)

👉 Try These: Tennis, golf (yes, it counts), swimming, rock climbing. 🚨 Warning: May result in obsessive competitiveness.

---

Build a Workout Habit

I have seen a lot of people debating whether one workout is better than the other. Remember Not doing anything is the enemy…so move!! Pick up anything that works and you can fit in. The key is discipline and building a habit.

Working out for me is a habit; I don’t rely on willpower or mood to get started - it is just part of who I am!!

How to Avoid Breaking the Habit?

1. Start Small & Build Up – Even a 10-minute session counts. The goal is to be consistent.

2. Schedule Workouts Like Appointments – Treat them as non-negotiable.

3. Make It Enjoyable – Pick workouts you like to reduce boredom and burnout.

4. Have an Accountability Partner – A friend, trainer, or workout group helps keep you on track.

5. Track Your Progress – Seeing improvements motivates you to continue.

6. Set Realistic Goals – Don’t aim for perfection, aim for persistence.

---

So, what’s your go-to workout? Drop a comment, and let’s talk fitness (or at least complain about burpees together). 😆🔥

👉 Like this?

for more hacks on balancing fitness, life, and eating cake guilt-free. 🎂

Next week we move to the most ignored aspect of high energy - Sleep!! Till then stay curious and don’t forget to keep moving!!