… Which brings us to that money you squandered on a gym membership only to end up showing up once or twice. You would have probably figured out by now that this wasn’t a winning motivational strategy. Or maybe it did, at first, and you actually did commit for a while. But sooner or later the routine became overwhelming and the lack of progress offputting. This is but one of many reasons you should consider cancelling your gym membership now. After you’ve done so, pat yourself on the back and start thinking about the simple and readily available ways to integrate exercise into your daily life.

If you have a desk job, we recommend you start with the basics. Take the stairs if possible, or park as far away as you can but within reason. You can set an alarm every hour to remind yourself to stand up, or invest in an Apple Watch to help track your steps. If you really want to be creative, leave something important behind in your car to force yourself to get it. Go the extra mile and use a bathroom on another floor or building. Verywell Fit has rounded up all this, with a few extra tips. The Washington Post’s infographics department has also tested 12 exercises for a week to see which ones real people could slide into a workday.

Body by naggers. If you have someone at home nagging you about the chores, this could be an opportunity to kill two birds with one stone. Turn your vacuuming into a chance to engage in walking lunges. Spend a good deal of time cooking? Sounds like a perfect opportunity for rear-end lifts, with a calf raise or two for when it’s time for the dishes. A couple of squats while picking up items to fold from a laundry basket placed on the floor work just as well at home. Reader’s Digest has the full list of evolved household chores and WebMD has put together a list of 15 ‘sneaky’ exercises to liven up your day.