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!

Your Energy Is Your Edge: How to Stay Energized During HHA or CNA Training

By Fordham Institute Inc. • June 13, 2025
When you’re balancing school, work, and life, time isn’t your only challenge— energy is. During your Home Health Aide (HHA) or Certified Nursing Assistant (CNA) training, it’s not just about managing your schedule; it’s about managing your energy—physically, mentally, and emotionally. At Fordham Institute Inc., we know that every ounce of your energy matters. Whether you’re in class, studying after work, or commuting to school, here are smart, realistic ways to stay energized and make the most of your journey. 1. Start Your Day with Intention—not Stress Before you dive into the day, take five minutes to breathe, stretch, or simply focus on a positive thought. This small habit sets the tone for how you carry your energy through the day. Try this: Take three deep breaths and say: “Today, I move with purpose and peace.” 2. Fuel Your Body with What It Really Needs Food is fuel. And when you’re learning and giving care, your body needs steady energy—not sugar crashes. Aim for balanced meals with protein, fruits, veggies, and whole grains. Quick fix: Keep trail mix, fruit, or a granola bar in your bag for in-between classes. 3. Hydration = Focus Dehydration can make you tired, foggy, and sluggish. Water keeps your brain sharp and your body energized. Pro tip: Get a refillable water bottle and make it your study buddy. 4. Protect Your Sleep Like It’s a Priority—Because It Is You can’t function on empty. Even if you’re busy, aim for consistent sleep patterns. Try winding down without screens 30 minutes before bed to improve your quality of rest. Sleep affirmation: “I deserve rest. I recharge so I can give my best.” 5. Move Your Body (Even for Just 5 Minutes) You don’t need a gym. A quick stretch, short walk, or dance break can release tension, improve your mood, and boost your stamina. Energy boost: Stretch between study sessions or take the stairs when possible. 6. Keep Your Mind Clear Mental energy is just as important. If you’re overwhelmed, take a short break to journal, listen to calming music, or talk to someone you trust. Reminder: Energy flows better when your thoughts are calm and focused. 7. Guard Your Emotional Energy Surround yourself with people who lift you up. Avoid draining conversations or unnecessary negativity when possible. Choose peace. Practice: Before reacting, pause and ask, “Is this worth my energy?” You Are Your Best Investment At Fordham Institute Inc., we see how hard our students work. Your time is important—but your energy is everything. Protect it. Nurture it. And use it to fuel the future you’re building. 📞 Call us at (718) 480-1804 Your energy is your edge. Take care of it—and let it carry you toward success.

How Becoming an HHA Changed My Life: Student Stories from Fordham

By Fordham Institute Inc. • June 11, 2025
Success isn’t always about trophies, promotions, or applause. In healthcare—and especially in caregiving—success often looks different. It’s quiet, personal, and deeply meaningful. At Fordham Institute Inc., we teach our students that success isn’t a destination. It’s a mindset, a journey, and a commitment to growth—day by day. 1. Success Is Showing Up It takes courage to start something new. Whether you’re walking into your first class, clocking in for your first shift, or opening a textbook after a long day—that’s success. Success isn’t perfection. It’s progress. 2. Success Is Learning from Every Experience In healthcare, no two days are the same. There will be challenges, moments of doubt, and mistakes—but there will also be lessons, victories, and growth. Every skill you learn and every obstacle you overcome is shaping you into a better caregiver—and a stronger person. 3. Success Is Helping One Person at a Time You don’t need to “change the world” overnight. Helping one person feel safe, clean, fed, or heard is powerful. That is success. In caregiving, small acts of kindness are life-changing. 4. Success Is Not Giving Up When It Gets Hard Balancing school, work, family, and your own well-being isn’t easy. But every time you push forward despite feeling overwhelmed, you’re winning. Resilience is a major part of success. So is rest. So is grace. 5. Success Is Becoming Who You’re Meant to Be For many students at Fordham Institute Inc., becoming an HHA or CNA isn’t just about a job—it’s about discovering their strength, passion, and purpose. True success is becoming the best version of yourself—professionally and personally. Success Starts Here At Fordham Institute Inc., we don’t just teach skills—we empower people. We believe that success looks different for everyone, and we’re proud to help our students define it for themselves. 📞 Call us at (718) 480-1804 to start your journey Success isn’t a finish line. It’s a path—and you’re already on it

The Healing Power of Human Touch: Why Physical Care Matters More Than Ever

By Fordham Institute Inc. • June 10, 2025
In today’s world of digital communication and virtual appointments, something powerful still stands strong— the healing power of human touch . For Home Health Aides (HHAs) and Certified Nursing Assistants (CNAs), touch isn’t just part of the job—it’s a vital part of the healing process. At Fordham Institute Inc., we train students not only in clinical skills but in the art of compassionate care. Here’s why physical, hands-on caregiving continues to be one of the most important and human aspects of healthcare. 1. Touch Brings Comfort and Reassurance A hand to hold. A gentle pat on the back. Helping someone out of bed. These simple acts of touch are deeply grounding for patients who may feel anxious, isolated, or afraid. Why it matters: Physical presence creates emotional safety. It says, “You’re not alone.” 2. Touch Promotes Physical Healing Hands-on care—like assisting with mobility, hygiene, or repositioning—does more than keep a patient clean or comfortable. It helps improve circulation, reduces bed sores, and encourages movement. Why it matters: Aides are often the first to notice physical changes, making early intervention possible. 3. It Builds Human Connection In caregiving, touch often speaks louder than words. For many clients, especially the elderly or those living alone, physical care may be their only daily connection with another person. Why it matters: Human connection through care boosts mood, lowers stress, and improves quality of life. 4. It Restores Dignity Helping someone dress, bathe, or eat isn't just physical—it’s personal. Done with care and respect, these tasks restore a person’s sense of dignity and independence. Why it matters: HHAs and CNAs have the power to transform vulnerable moments into affirming experiences. 5. Touch is Timeless Technology may change healthcare—but it will never replace the warmth of a human hand. That’s what makes caregivers irreplaceable. Why it matters: Your presence is part of the healing. You are the bridge between medical care and personal connection. Train With Heart, Serve With Purpose At Fordham Institute Inc., we teach more than skills—we teach presence, empathy, and compassion. Our graduates go on to make real, lasting differences in the lives of others, not just through what they do, but how they do it. 📞 Ready to start your journey? Call us at (718) 480-1804 Touch heals. Care connects. Your hands have the power to change lives.
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