We know that dads these days have a hectic schedule. Between long work hours and picking up the kids from school, you rarely have time for yourself, let alone get in any exercise. We’ve found 10 ways you can squeeze in a workout, despite a hectic lifestyle.

87. Take a walk

If the weather permits, go for a walk. If it’s close enough, walk to work or to your lunch spot, or take the stairs at the office, instead of the elevator. When you get home, walk around the house a few times. Your neighbours may think you’re crazy, but you’ll be getting in some exercise, and can check the security of your home while doing it.

88. Jumping Jacks

Revisit your childhood by doing a few jumping jacks. You can even get the kids involved in this one too. They are a great cardio exercise that’s fun and easy to do.

89. Push-ups

Push-ups get easier the more often you do them, and they’re great for firming your arms and working out the muscles in your chest. Take a 5 minute break at work to do them. You can also stand a little way from a wall and do push ups against it for an easier workout.

90. Crunches

Strengthen your abdominal muscles, by doing a few crunches before you head to bed, or first thing in the morning.

91. Jogging In Place

Jogging is great for your heart. Jog in place at work while at the photocopy machine, or at home while watching TV.

92. Squats

Purposely drop something on the floor and pick it up; and bend at your knees rather than your waist. Squats are a huge benefit to your legs and buttocks.

93. Light Weight Lifting

No need to buy expensive weights. You can use items around the house such as cans of food, milk or juice jugs or laundry detergent bottles (or small children).

94. Dancing

Do it while you’re getting ready for work. Dancing gets your heart rate going, not to mention lifts your spirits. You’ll start off the day in a good mood, and burn calories at the same time.

95. Housework

Help out with the housework. You’d be surprised how much of a workout you get simply by doing the laundry or mowing the lawn.

96. Laugh

Studies have shown that laughter actually burns calories. There’s an added benefit too! It also eases stress and gives your diaphragm muscles, as well as the muscles in your abdomen, back, and shoulders a mini workout.

Four handy exercise gifts for Dad

97. Jump Rope

98. Ankle weights

99. Resistance bands

100. Have him work out his arms by giving you a big hug!