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 🧹πŸ’ͺ

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 🚢‍β™€οΈπŸ’

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 πŸͺ₯πŸ‹οΈ

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 πŸ“ΊπŸ§˜‍♀️

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 🚢‍β™‚οΈπŸ“ž

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!

Progress Looks Different for Everyone—and That’s Okay

By Fordham Institute Inc. • January 29, 2026
In school and in life, it’s easy to compare yourself to others. Someone else may seem ahead, faster, or more confident. You might wonder if you’re moving too slowly or falling behind. But here’s something important to remember: progress is personal. No two journeys look exactly the same. At Fordham Institute Inc. , we see students from all walks of life—each with different schedules, responsibilities, and challenges. And yet, every single one is moving forward in their own way. Success isn’t about speed—it’s about commitment. Here’s how to focus on your own path and trust your progress. 1. Stop Comparing Your Timeline to Others Everyone starts from a different place. Some students may have fewer responsibilities, while others balance work, family, and school all at once. Your journey is shaped by your life—and that’s okay. Comparing timelines only adds pressure. Focus on what you can do today. 2. Celebrate Small Wins Progress doesn’t only come from big milestones. It also comes from small daily victories: Showing up to class Completing assignments Learning a new skill Staying consistent These small steps add up more than you think. 3. Remember That Growth Takes Time Confidence, knowledge, and experience don’t happen overnight. They develop gradually through practice and repetition. The more you show up, the more natural everything begins to feel. Patience is part of the process. 4. Focus on Commitment, Not Speed It’s not about how fast you finish—it’s about not quitting. Steady, consistent effort will always take you further than rushing and burning out. Healthcare careers are built on reliability. Showing up consistently matters more than moving quickly. 5. Trust Your Journey Even when it feels quiet or slow, growth is happening. Every day you invest in yourself is moving you closer to your goals—even if you can’t see the results yet. Trust your timeline. Keep going. Your progress is real. ο»Ώ Keep Showing Up Your path is yours alone. Walk it with confidence, patience, and pride. What matters most is not where others are—it’s that you keep moving forward. πŸ“ž Ready to take the next step? Call 718-480-1804 Progress isn’t about being first—it’s about not giving up. And you’re doing better than you think. πŸ’™

Caring for Others Starts With Taking Care of Yourself

By Fordham Institute Inc. • January 28, 2026
Healthcare professionals give so much of themselves every day. Home Health Aides (HHAs), Certified Nursing Assistants (CNAs), and students in training spend their time supporting others—offering comfort, assistance, and compassion. But in the middle of caring for everyone else, self-care often gets pushed aside. The truth is simple: you cannot give your best care if you are exhausted, overwhelmed, or burned out. At Fordham Institute Inc. , we remind our students that self-care isn’t a luxury—it’s part of being a strong, reliable caregiver. When you take care of yourself, you show up stronger for others. Here are simple ways to protect your mind, body, and energy. 1. Prioritize Rest and Sleep Long days and busy schedules can make sleep feel optional—but it’s essential. Aim for consistent sleep each night Wind down before bed Give your body time to recharge Rest improves focus, patience, and overall performance. 2. Nourish Your Body With Healthy Meals Food is fuel, especially in healthcare roles that require both physical and mental energy. Eat balanced meals Pack snacks for long shifts or classes Stay hydrated throughout the day Proper nutrition helps you stay alert and energized. 3. Take Short Mental Breaks Even a few minutes can make a difference. Step outside for fresh air Stretch your body Take a few deep breaths Pause and reset your thoughts Small breaks help prevent stress from building up. 4. Set Boundaries When You Can It’s okay to protect your time and energy. Learning when to rest or say “not today” helps prevent burnout. You don’t have to do everything at once. Balance is key to long-term success. 5. Remember: Self-Care Is Professional Care When you feel supported and balanced, you’re calmer, more patient, and more present. Clients and patients benefit most when caregivers feel healthy and steady. Taking care of yourself isn’t selfish—it’s responsible. Stronger You, Stronger Care Your well-being matters just as much as your skills. Make self-care part of your daily routine, not an afterthought. When you take care of yourself first, everyone around you benefits. πŸ“ž Start training with confidence: 718-480-1804 Care for yourself the way you care for others—with patience, kindness, and intention. πŸ’™ ο»Ώ

The Importance of Routine in Healthcare Training and Daily Life

By Fordham Institute Inc. • January 27, 2026
Life can feel overwhelming when everything feels rushed, scattered, or unpredictable. Between classes, work, family responsibilities, and personal obligations, it’s easy to feel like there’s never enough time in the day. That’s where routine becomes your greatest support. At Fordham Institute Inc. , we often remind our students and caregivers that routine creates stability. It doesn’t have to be strict or complicated—it just needs to be consistent. A simple daily structure can help you feel calmer, more organized, and more confident in both your training and your career. Here’s how building small routines can make a big difference. 1. Start Your Day the Same Way How you begin your morning often sets the tone for everything that follows. Try: Waking up at the same time each day Preparing your clothes or uniform the night before Giving yourself a few quiet minutes to plan your day A predictable start helps your mind feel focused instead of rushed. 2. Create a Study or Review Habit Healthcare training requires steady learning. Instead of cramming, set aside short, consistent study times: Review notes for 15–20 minutes daily Practice skills regularly Break lessons into smaller chunks Small daily effort reduces stress and helps information stick better. 3. Prepare Ahead to Reduce Stress Preparation is one of the simplest routines you can build. Try: Packing your bag before bed Planning meals or snacks in advance Checking your schedule for the next day When you’re prepared, you feel more in control—and less overwhelmed. 4. Understand Why Routine Matters in Healthcare Routine isn’t just helpful for students—it’s essential in caregiving. Clients feel safer when they know what to expect. Consistent schedules build trust, reliability, and professionalism. The habits you build now during training will follow you into your career. 5. Keep It Simple and Realistic Routine doesn’t mean being perfect or rigid. It means creating habits you can actually maintain. Start with one or two small changes. Once they feel natural, add more. Consistency beats complexity every time. ο»Ώ Small Habits, Big Confidence If life feels scattered right now, don’t try to fix everything at once. Start small. One routine at a time. Over time, those small habits create structure—and structure builds confidence. πŸ“ž Interested in starting your healthcare journey? Call 718-480-1804