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!

What to Do When You Feel Burnt Out as a CNA or HHA

By Fordham Institute Inc. • July 28, 2025
Caregiving is powerful work—but let’s be honest, it can also be exhausting. Whether you’re a Certified Nursing Assistant (CNA) or Home Health Aide (HHA), the long hours, emotional energy, and constant responsibilities can sometimes lead to burnout. It’s more common than you think—and nothing to be ashamed of. At Fordham Institute Inc., we believe in supporting the whole caregiver, not just the professional. If you’re feeling drained, here’s how to recognize burnout and take steps to reset before it overwhelms you. 1. Recognize the Signs Early Burnout isn’t just “feeling tired.” Some early red flags include: Constant fatigue, even after resting Dreading your shift Feeling emotionally numb or irritated Loss of motivation or focus Physical symptoms like headaches or stomach issues If this sounds familiar, your body and mind are asking for a pause—not a breakdown. 2. Take a Self-Check Moment Ask yourself: When was the last time I did something just for me? Am I saying yes too often when I want to say no? Do I feel supported—or stretched too thin? Self-awareness is the first step to self-care. 3. Find Micro-Moments to Reset You may not have time for a full day off, but even small breaks matter: Step outside for 3 minutes and breathe Listen to a calming song on the way to work Journal a few sentences before bed Enjoy your meal without distractions Burnout grows in silence. Rest grows in moments. 4. Talk to Someone You don’t have to hold it all in. Speak to a trusted coworker, friend, or counselor. Just sharing what you’re feeling can release pressure and remind you that you’re not alone. You can be strong and still need support. Both can be true. 5. Reconnect With Your “Why” When burnout creeps in, remind yourself why you started. Maybe it was to help others, create a better future, or build confidence. Reconnecting with your purpose can help reignite your passion—even if it’s just a flicker at first. 6. Know That It’s Okay to Take Breaks Breaks aren’t a luxury—they’re necessary. Whether it’s a day off, a nap, or a quiet evening without answering your phone, allow yourself to rest. You don’t have to earn it. You need it. You Deserve to Feel Good Too Caregiving is a profession of heart, but your heart needs care too. If you're feeling burnt out, it's not weakness—it's a signal that you're human. And at Fordham Institute Inc., we stand behind every HHA and CNA who gives so much of themselves each day. 📞 If you're looking to begin or refresh your caregiving journey, call 718-480-1804 You give care. You deserve care. Never forget that.

Morning Routines That Set Caregivers Up for Success

By Fordham Institute Inc. • July 24, 2025
As a Home Health Aide (HHA) or Certified Nursing Assistant (CNA), your day starts early—and often moves fast. You’re responsible for others’ well-being, safety, and comfort. But before you step into that important role, it’s just as important to take care of yourself. At Fordham Institute Inc., we believe that how you start your morning can shape how the rest of your day unfolds. Even if you only have 15 minutes before your shift, you can create a routine that sets the tone for a calm, confident, and productive day. 1. Wake Up 15 Minutes Earlier (Just for You) Even if you already wake up early, giving yourself just 15 quiet minutes—before the rush—can make a big difference. Use this time for something grounding: Stretching Deep breathing Listening to music Saying a quick affirmation (“Today, I am calm and capable.”) Starting your day in peace helps you carry that peace into someone else’s. 2. Hydrate Before You Caffeinate Before you reach for your coffee or tea, drink a glass of water. Overnight, your body becomes dehydrated, and water helps wake up your brain, improve digestion, and boost your energy naturally. Tip: Add lemon or cucumber slices for a refreshing boost! 3. Eat Something Nourishing Long shifts require fuel. You don’t need a fancy breakfast—just something that gives you lasting energy and avoids sugar crashes. Try: A boiled egg and whole grain toast Oatmeal with fruit Greek yogurt with nuts Even a quick smoothie can give you the nutrients your body needs to take care of others. 4. Pack Smart the Night Before If you’re rushing in the morning, it’s easy to forget things. Pack your work bag at night with: ID badge and keys Reusable water bottle Healthy snacks Hand lotion or sanitizer Comfortable shoes (if not already worn) Having everything ready saves you time and stress. 5. Set an Intention for the Day Before heading out, take a deep breath and choose a thought to carry with you: “I will do my best today.” “My work matters.” “I am calm, prepared, and present.” This mental reset helps you walk into your shift with purpose and confidence. A Strong Morning Makes a Stronger You You take care of others all day long—but your well-being matters too. By creating a morning routine that centers you, you’ll find yourself feeling more balanced, less rushed, and better equipped to give the care your clients deserve. 📞 Ready to start your caregiving journey with confidence? Call 718-480-1804 to learn more about our HHA and CNA classes. Because when caregivers feel strong, supported, and centered—everyone benefits.

Resilience in the Routine: How Daily Caregiving Builds Inner Strength

By Fordham Institute Inc. • July 23, 2025
Being a caregiver—whether as a Home Health Aide (HHA) or Certified Nursing Assistant (CNA)—might seem like a job filled with routines. You help clients bathe, eat, dress, and stay safe. But what many people don’t see is that behind those daily tasks lies something powerful: resilience. At Fordham Institute Inc., we’ve seen how the consistency of caregiving builds a quiet strength that transforms lives—both for the people receiving care and for those providing it. Here’s how the everyday work of caregiving actually creates extraordinary inner strength. 1. Showing Up, Even When It’s Hard Some days you might feel tired, overwhelmed, or emotionally drained—but you still show up. That act alone builds discipline and resilience. You prove to yourself over and over again that you can handle more than you once thought. 2. Staying Calm in the Chaos From unexpected health issues to last-minute schedule changes, caregiving is full of curveballs. But with time, you learn to stay calm, think clearly, and adapt quickly—skills that serve you in every part of life. Resilience isn’t about being unshakable. It’s about learning how to stay steady while things shake. 3. Finding Strength in Compassion It takes emotional strength to care for others—especially when they’re struggling. Whether you're comforting someone in pain or supporting a client through memory loss, you’re developing empathy, patience, and emotional endurance. 4. Managing the Mental Load Caregiving requires you to keep track of many things at once: medications, appointments, safety concerns, and moods. Over time, your mental stamina increases—and that mental strength spills over into how you handle your own life. 5. Finding Meaning in the Routine Everyday tasks like brushing someone’s hair or preparing a meal may seem simple—but they carry deep purpose. When you recognize that, your work takes on greater meaning. And that sense of purpose builds emotional resilience like nothing else can. Caregiving Builds More Than Careers At Fordham Institute Inc., we know our students leave with far more than a certificate. They leave with deeper emotional strength, sharper focus, and a new level of self-trust. 📞 Want to grow your skills and your confidence? Call us at 718-480-1804 Because sometimes the strongest people are the ones quietly making life better—one day, one task, one act of care at a time.