5 Creative Ways to Fit Exercise into Your Daily Activities

Fordham Institute Inc. • September 11, 2024

Finding time to exercise can be a challenge, especially when you're juggling work, family, and personal responsibilities. The good news is, you don’t always need to set aside a full hour at the gym to stay active. With a little creativity, you can turn everyday tasks into opportunities for movement. Here are five simple ways to incorporate exercise into your daily activities, helping you stay fit without disrupting your routine.


1. Turn House Cleaning into a Workout 🧹💪

Chores like vacuuming, mopping, and dusting can be great opportunities to get moving and work up a sweat. The key is to be intentional about your movements and use your cleaning time as a mini workout session.

How to do it: While vacuuming or mopping, engage your core and try doing lunges or squats as you move across the room. Add extra intensity by moving at a brisk pace or turning on some upbeat music to keep you motivated.


2. Take the Stairs 🚶‍♀️🏢

Skipping the elevator and opting for the stairs is one of the easiest ways to sneak in some cardio throughout the day. Stair climbing is a fantastic way to strengthen your legs, improve cardiovascular health, and burn calories.

How to do it: Instead of taking the elevator or escalator, make it a habit to use the stairs whenever possible. If you have stairs at home, you can even do a quick set of stair sprints or step-ups while taking a break from work or studying.


3. Do Squats While Brushing Your Teeth 🪥🏋️

We all brush our teeth twice a day, so why not use that time to squeeze in some exercise? Squats are a simple yet effective move that can tone your lower body, improve balance, and boost your metabolism.

How to do it: As you brush your teeth for two minutes, stand with your feet shoulder-width apart and perform squats. Make sure to keep your back straight and your weight in your heels as you lower your body. By the time you're done brushing, you'll have completed a quick leg workout!


4. Stretch While Watching TV 📺🧘‍♀️

Instead of sitting passively during your favorite TV show or movie, use that time to stretch or do light exercises. This can help improve flexibility, reduce stiffness, and increase circulation after a long day of sitting or working.

How to do it: During commercial breaks, stand up and do some stretching exercises like toe touches, calf raises, or shoulder rolls. If you're feeling more energetic, try some bodyweight exercises like planks, push-ups, or jumping jacks while watching TV.


5. Walk and Talk 🚶‍♂️📞

If you spend time on phone calls throughout the day, turn those moments into walking opportunities. Walking while talking is a great way to boost your step count, increase circulation, and get some fresh air if you're able to walk outside.

How to do it: Instead of sitting at your desk or on the couch during phone calls, get up and walk around your house, office, or even outside. Walking meetings and calls are a great way to stay active while being productive.


Final Thoughts

Fitting exercise into your daily routine doesn’t have to be complicated or time-consuming. By incorporating movement into everyday activities, you can stay active and maintain your fitness without needing extra time in your day. Start with these five simple tips, and you’ll soon find that staying fit can be a natural part of your daily life!

Top Skills Employers Look for in Healthcare Aides

By Fordham Institute Inc. • April 29, 2025
Whether you’re training to become a Home Health Aide (HHA) or Certified Nursing Assistant (CNA), standing out in the job market is all about the right skills. Employers in the healthcare industry aren’t just looking for certifications—they’re looking for people with the heart, dedication, and ability to provide exceptional care. At Fordham Institute Inc., we prepare students not just to pass exams, but to shine in their careers. Here are the top skills that healthcare employers value most: 1. Compassion and Empathy At the core of every great healthcare aide is genuine care for others. Employers want to see that you can treat patients with dignity, kindness, and patience—especially when they’re vulnerable or going through tough times. Tip: Always show your humanity. A warm smile, a listening ear, or a gentle touch can make all the difference. 2. Communication Skills Being able to clearly communicate with patients, families, nurses, and other staff is crucial. This includes listening well, explaining things in a simple way, and knowing when to ask questions. Tip: Practice active listening and speak confidently and respectfully. 3. Dependability and Punctuality Employers need to know they can count on you. Being reliable—showing up on time, staying consistent, and following through on tasks—is one of the most valued traits in healthcare. Tip: Treat every shift like a commitment. Your presence matters. 4. Attention to Detail Healthcare aides are often responsible for tracking vital signs, managing routines, and reporting changes. Being detail-oriented ensures safety and helps provide high-quality care. Tip: Stay focused during training and always double-check your work. 5. Physical Stamina The job can be physically demanding—lifting patients, standing for long periods, and moving quickly are part of the day-to-day. Employers want aides who can handle the physical demands safely and effectively. Tip: Take care of your body through proper posture, stretching, and regular movement. 6. Teamwork Healthcare is never a one-person job. You’ll often work with nurses, doctors, therapists, and other aides. Being a team player creates a better experience for patients and makes the work environment more supportive. Tip: Be respectful, offer help, and accept feedback with a positive attitude. 7. Willingness to Learn The best aides are always open to learning. Whether it’s mastering a new skill or understanding a patient’s unique needs, adaptability is a major asset. Tip: Ask questions, seek mentorship, and stay curious in your role. Ready to Stand Out? At Fordham Institute Inc., we equip our students with not only the technical training but the personal development they need to thrive in real-world healthcare settings. If you're ready to step into a role where you truly make a difference, start by building these core skills. You’re not just learning a job—you’re becoming a lifeline for someone in need. And that’s powerful.

How to Stay Motivated During Training Programs

By Fordham Institute Inc. • April 24, 2025
Starting a training program—whether for HHA, CNA, or another certification—is a powerful step toward a brighter future. But let’s be real: staying motivated through the long days, challenging lessons, and life’s distractions can be tough. At Fordham Institute Inc., we understand the journey. Here’s how to stay focused, inspired, and moving forward—even when things get hard. 1. Remember Why You Started When you feel tired or discouraged, take a moment to remind yourself of your "why." Maybe you want to help others, create a better future for your family, or build confidence in yourself. Keep a photo, note, or journal nearby with your goals written down—it helps reignite your passion when the fire starts to fade. 2. Break It Down Don’t look at your training as one massive mountain to climb. Focus on one week, one class, one assignment at a time. Celebrate small wins—every test you pass or skill you master is a step forward. 3. Find Your Support System Surround yourself with people who uplift you. Connect with classmates, talk to your instructors, or lean on friends and family. Encouragement can make all the difference on days when your motivation feels low. 4. Take Care of Yourself Your brain can’t function well if your body and spirit are drained. Make time for rest, nourishing meals, and small self-care moments—even if it’s just 10 minutes to breathe deeply, stretch, or listen to music that calms your nerves. 5. Visualize Your Future Picture yourself in uniform, working in a field you love, making a difference in someone’s life. Visualization is a powerful motivator. The more clearly you can see your success, the more likely you are to push through challenges. 6. Stay Organized Keep your schedule, notes, and materials in order so you don’t feel overwhelmed. Use checklists or planners to track your progress—it’s satisfying to see how far you’ve come. 7. Remind Yourself: You Belong Here Imposter syndrome is real. But you deserve to be here. You are capable of learning, growing, and succeeding. Mistakes are part of the process. Keep going. Fordham Institute Inc. is With You All the Way You don’t have to walk this road alone. Our team is committed to supporting every student through each step of their journey. Whether you need encouragement, academic support, or just someone to believe in you—we’re here. Your dreams matter. Your journey is important. And your success is possible. Keep showing up. Keep believing. You’ve got this.

PCA, HHA, and CNA: What’s the Difference and Which Path Is Right for You?

By Fordham Institute Inc. • April 21, 2025
If you’re considering a career in caregiving or healthcare, you’ve probably come across the terms PCA, HHA, and CNA. While they all involve helping others and providing essential care, there are important differences between these roles. Understanding these distinctions can help you choose the path that best aligns with your goals, lifestyle, and passion. At Fordham Institute Inc., we’re here to help you explore your options and guide you toward a rewarding career. What is a PCA (Personal Care Aide)? Main Role: PCAs assist clients with non-medical tasks such as grooming, dressing, meal preparation, and light housekeeping. They provide companionship and support to individuals who may be elderly, disabled, or recovering at home. Training Required: Training requirements for PCAs vary by state. In some areas, minimal formal training is needed, and certification may not be mandatory. Work Environment: PCAs typically work in private homes or assisted living facilities. Best For: Those who enjoy building personal relationships and helping with everyday living tasks. What is an HHA (Home Health Aide)? Main Role: HHAs do everything a PCA does, but they also assist with basic health-related tasks. This can include checking vital signs, assisting with range-of-motion exercises, and helping with medications under supervision. Training Required: HHAs complete formal training (usually 75 hours or more, depending on the state) and must pass a competency evaluation. Work Environment: HHAs work in clients’ homes, hospice care, or home health agencies. Best For: Those interested in combining personal care with light medical support. It’s a great step into the healthcare field. What is a CNA (Certified Nursing Assistant)? Main Role: CNAs provide hands-on medical care under the supervision of licensed nurses. This includes monitoring patient conditions, assisting with mobility, feeding, bathing, and documenting care. Training Required: CNAs must complete a state-approved training program (typically 100+ hours), pass a certification exam, and meet licensing requirements. Work Environment: CNAs work in hospitals, nursing homes, rehab centers, and some home care settings. Best For: Those who want to be more involved in clinical care or plan to advance into nursing or other healthcare roles. Choosing the Right Path for You Start with your passion. Do you love connecting with people and helping with daily routines? PCA or HHA may be a perfect fit. Want to dive deeper into medical care? CNA could be your calling. Consider your long-term goals. CNAs often use their experience as a stepping stone to nursing or other advanced careers. Think about your ideal work environment. Do you prefer working in homes, facilities, or fast-paced hospital settings? Fordham Institute Inc. is Here to Help Whether you're just starting out or looking to advance, Fordham Institute Inc. offers high-quality HHA and CNA training to prepare you for a successful career. We’ll walk with you every step of the way—from your first class to job placement support. Your future in healthcare starts with the right foundation. Let’s build it together
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