22 Effective Tips That’ll Help You Stay In Shape While Working Full-Time

Although these may be simple, they’ll go a long way to helping you stay in shape.

Take the no-excuses approach and change into your gym clothes before you leave work.

“I change into my workout clothes before I leave work and that way I can head straight to the gym!”
corkeyduh

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Take walks wherever and whenever you get the chance.

“I park further away from my office so I'm walking more. I also walk on my lunch break and when I get home.”
tms2109

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If possible, switch up your office equipment to maximise your fitness goals.

“I have a Varidesk (stand-up desk) and I bought myself an under-desk elliptical machine from Amazon for only $70. Using a Fitbit also helps me track towards my 10,000 daily 'steps' while using the elliptical.”
amylindstromc

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Find a workout buddy that will keep you accountable.

“I would recommend finding an exercise buddy or a class to attend where you can get to know the regulars. If you miss a workout when someone else is expecting you to be there, you'll have to answer to them!”
cadyd4be46df1c

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And instead of calling it a “workout session”, think of it more as spending quality time with a good friend.

“The thing that motivates me to go to the gym is knowing that my best friend will be there with me. Even though I'm exhausted after work, once I'm at the gym I get to spend some quality time with my best friend! We work out hard, but it feels more like girl-time which is the most perfect double whammy!”
elenap4f771dffe

@azfitfriends / @saguarocreations / Via instagram.com

Make a decent workout playlist that will get you pumped up and energised.

“I love playing my workout playlist as soon as I get in the car. Getting amped up on my way to the gym makes me feel so mentally refreshed and energised.”
keyelle

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Find and fall in love with a workout routine that boosts your mood.

“Having a workout that’s actually fun makes it feel less like a chore and more like some zen space for yourself after work! I found that mixing up my workout routines kept me motivated to stick with them.”
shelbyla

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Kickstart your mornings by switching up your sleeping patterns.

“Natural-light alarm clocks which simulate the sun and get gradually bright to wake you up are seriously wonderful. They start getting brighter 15 minutes before you've set your alarm to slowly bring you out of your sleep. This has really helped me with my morning workouts!”
kbozymow7

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And even if you’re not a morning person, try working out at that time to see if it makes a difference.

And even if you're not a morning person, try working out at that time to see if it makes a difference.

“The thing that works best for me is going in the morning because by the afternoon I’ve spent the whole day talking myself out of exercising. I wake up and tell myself, 'Just get out of bed and go for a walk. No need to run – just walk and clear your head.' But by the time I get outside, I always end up running because, hey, I'm already up.”
caitlino476d6a542
emmah4964b3bf3

@emmah4964b3bf3 / Via buzzfeed.com

Plan when and where you’ll be working out in advance to avoid excuses.

“I set my alarm a few minutes early and put a cheap yoga mat between my bed and the bathroom door. That way when I get up for work, I really can't ignore the mat and do a few press-ups, sit-ups, or stretches.”
john-paulf

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Make working out a part of your daily routine by investing in a planner.

“By keeping track of my workouts and including it in my schedule before I go home, I've been able to stick to a routine. Yes it's tiring, but it makes a difference.”
taylorp42b7fae6c

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Although it may take some time, try and get past the mentality of “I’ll just do it tomorrow.”

“Working out in the mornings just before work has helped me both physically and mentally. Even when I want to sleep in and say 'I'll just do it tomorrow', I remember how good the exercise makes me feel.”
alannak4818ba382

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Make your health and fitness a priority.

“Set boundaries and put yourself first. A healthy person (physically and mentally) is going to be able to do better professionally and personally.”
ashleys152

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And remind yourself that any exercise is better than no exercise.

“Start small, and don’t beat yourself up when all you can do is 10 minutes before you crash. You will naturally get stronger and have more stamina, but never punish yourself or feel guilty on the days when your workout is lacklustre. Something is always better than nothing.”
annas412b1f890

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Take advantage of any and all the stairs in your office building.

“My office has six floors and every hour I get up and go from the first to the sixth floor. It takes me six minutes, and according to my Fitbit I get to the fat burning zone by the time I’m at the top!”
jessicaeubankg

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Make exercise a non-negotiable part of your working day.

“I don't consider my work day to be over until after I've hit the gym. Going after work helps me hold myself accountable, and to skip and hit up Chipotle instead.”
rainydays

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Find out if your workplace offers discounts or subsidies with local gyms.

“My organisation has a great deal with a gym where employees only pay $5 a month. As a result, our entire staff has begun using our lunch breaks for gym time. It's a great way to team build!”

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But if you can’t afford a gym membership, make use of all the free workout tutorials on YouTube.

But if you can't afford a gym membership, make use of all the free workout tutorials on YouTube.

“Sometimes when I’m pressed for time or too tired to get to the gym, I put on 30-45 minutes of YouTube videos and get a great burn. My current favourite is 'blogilates'. And best of all, there's no workout gear required and no need to leave the house.”
sammis4fe7194fe

Blogilates / Via youtube.com

Take any small moment to do something active.

“Every time I get up to refill my water bottle or go to the bathroom, I always do 10 squats before I sit back down. Or maybe I’ll do some arm circles once I sit down just to get the blood flowing.”
kelseyt41a5e3d82

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Try working out during your lunch hour to give your mind and body a mid-day boost.

“I know this won't work for everyone, but if you have a more flexible schedule try taking a longer lunch and hitting the gym before grabbing food. I've never been a morning person, so this gives me the time to wake up, but not get mentally drained like if I workout at the end of the day.”
sashap6

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Make exercising a social activity by joining a sports team.

“I get bored when I exercise alone, so this year I decided to join a social touch rugby league which meets once a week. After attending a session, I realised that my fitness goals could be aligned with the sport. Win-win!”
t4baf102ac

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And finally, be proud of your accomplishments and never, ever beat yourself up for failing.

“Life happens and sometimes you miss a workout or two or five, and that can put you in a funk of negativity. But just take it one day at a time and be proud of yourself for the time you do put in (regardless of how short or long it is).”
treamariemc

instagram.com

Note: Submissions have been edited for length and/or clarity.

Baby Suffocation Deaths From Co-Sleeping Rise

charlie hanke

While the number of babies that die from sudden infant death syndrome (SIDS) has been falling, the number of babies dying from accidental suffocation and strangulation in bed skyrocketed 184% from 1999 to 2015, according to new statistics released Monday by the American Academy of Pediatrics.

WebMD Health

We Squatted It Out For A Whole Month And Were Shocked At Our Transformations

Feel the burn.

Sure, squats can be kind of the worst. They’re unpleasant, uncomfortable, and most of the time you’re sore as hell the next day.

Sure, squats can be kind of the worst. They're unpleasant, uncomfortable, and most of the time you're sore as hell the next day.

But they're also kind of amazing because of what they can do to strengthen your legs and tighten your butt.

Kobie / Via giphy.com

Watch these three people take on a 30 day squat challenge!

BuzzFeedBlue / Via youtube.com

That’s why Spencer, Shannon, and Brenda agreed to do 100 squats a day (yep) for 30 days to see if they saw a visible difference in their bodies.

That's why Spencer, Shannon, and Brenda agreed to do 100 squats a day (yep) for 30 days to see if they saw a visible difference in their bodies.

BuzzFeed

Spencer has dealt with body image issues for most of his life.

Spencer has dealt with body image issues for most of his life.

“I was always really small and skinny. I was, like, the smallest kid in my class growing up.”

BuzzFeed

Meanwhile, Shannon said that her legs have always been so much bigger than her butt, so she wanted to see if stronger glutes led to having a bigger butt.

Meanwhile, Shannon said that her legs have always been so much bigger than her butt, so she wanted to see if stronger glutes led to having a bigger butt.

BuzzFeed

And Brenda felt like she had the body of a 13-year-old boy, so she was ready to go. She had her eyes set on the prize for sure.

And Brenda felt like she had the body of a 13-year-old boy, so she was ready to go. She had her eyes set on the prize for sure.

“If I can do 100 throughout the day, and I do it throughout the summer, I'm gonna have Nicki Minaj booty, like, OMG, Anaconda is in the house!”

BuzzFeed

It was day one, and they each had their own game plan on how to tackle the 100 squats.

It was day one, and they each had their own game plan on how to tackle the 100 squats.

BuzzFeed

Since Spencer already works out six times a week, he knew he could do the squats without a problem. So, he added weights to his squats to present more of a challenge.

Since Spencer already works out six times a week, he knew he could do the squats without a problem. So, he added weights to his squats to present more of a challenge.

BuzzFeed

On day two, Shannon and Spencer were feelin‘ it, while Brenda wasn’t too sore.

On day two, Shannon and Spencer were feelin' it, while Brenda wasn't too sore.

Shannon said she couldn't move when she woke up. “I'm gonna be honest. It was a little bit harder than I thought it was gonne be.”

BuzzFeed

By day four, Spencer felt like he could do more than 100 squats, while Shannon was super disappointed she was still at 80 squats a day.

By day four, Spencer felt like he could do more than 100 squats, while Shannon was super disappointed she was still at 80 squats a day.

BuzzFeed

On the sixth day, Brenda noticed her legs looked stronger, and her booty was tightening up and appeared a bit more uplifted. She was happy.

On the sixth day, Brenda noticed her legs looked stronger, and her booty was tightening up and appeared a bit more uplifted. She was happy.

“It's a matter of discipline.”

BuzzFeed

Spencer was also starting to see changes on his body, particularly his legs and butt.

Spencer was also starting to see changes on his body, particularly his legs and butt.

He noticed he was even getting excited about doing the squat challenge. Huh?

BuzzFeed

As the rest of the days went by, Shannon said she got her squats in whenever she could.

As the rest of the days went by, Shannon said she got her squats in whenever she could.

Even if that meant doing them in public. Get it, girl!

BuzzFeed

By the end of the challenge, Brenda was amazed at her strength and said it was super cool to look in the mirror and love what she saw.

By the end of the challenge, Brenda was amazed at her strength and said it was super cool to look in the mirror and love what she saw.

“My legs looked like a little bodybuilder's arms.”

BuzzFeed

Meanwhile, Shannon said she felt a lot stronger, and was extremely proud of herself for being able to do 60 squats without a break.

Meanwhile, Shannon said she felt a lot stronger, and was extremely proud of herself for being able to do 60 squats without a break.

BuzzFeed

By the end of the project, Spencer was prouder of his personal transformation than he was of his physical one. He felt really strong.

By the end of the project, Spencer was prouder of his personal transformation than he was of his physical one. He felt really strong.

“I was proud of myself that I cared more about that than I did about the way that I looked.”

BuzzFeed

When it came time for the before and after photos, Brenda saw a major change, and was delighted to discover she had a bigger butt.

When it came time for the before and after photos, Brenda saw a major change, and was delighted to discover she had a bigger butt.

“I got a whole fucking extra inch of ass. That's insane.”

BuzzFeed

Spencer noticed his butt definitely looked more firm in the “after” photo, and his quads got bigger by half an inch, too.

Spencer noticed his butt definitely looked more firm in the "after" photo, and his quads got bigger by half an inch, too.

BuzzFeed

When Shannon saw her pictures, she totally noticed that her butt had more definition and looked more raised than it did before.

When Shannon saw her pictures, she totally noticed that her butt had more definition and looked more raised than it did before.

She said, “You don't need to carve out two hours of your day in order to get in physical activity.”

BuzzFeed

See? The proof is in the pudding, guys. If you commit to the damn thing and stick with it, you’re bound to see results.

See? The proof is in the pudding, guys. If you commit to the damn thing and stick with it, you're bound to see results.

franciscab / Via giphy.com