Often we push exercise aside for work, school, socialising with friends, hobbies and getting enough sleep. With some planning however it is possible to fit exercise into your busy schedule.
Try scheduling your workouts in the morning like any other appointment, this will help prevent hitting snooze or putting it off for another day. Also use your lunch time for a workout – this could be as simple as a walk or cycle ride.
Plan your workouts ahead of time
One of the best ways to ensure you stick to your exercise routine is to plan ahead. Create a schedule and mark out specific times that you will be exercising throughout the week. Then, share this schedule with your family and friends so you have some accountability. Having a solid schedule will also help you realise if there are any gaps that you can use for your workouts. For example, if you’re a morning person, then consider setting your alarm earlier for a jog or a bike ride.
Try to find the space in your day for exercise, even if it’s small – a short walk after work or three jumping jacks during commercial breaks at the TV can really make a difference. By utilising small pockets of time, you can easily increase your fitness levels without feeling too overwhelmed or rushed.
Another great way to make exercise easier is to choose a form of exercise that you actually like. This will help you associate your exercise with positive feelings and encourage you to keep it up. If you’re not a fan of running, then swapping this for a yoga session or cycling on your lunch break could be a good option for you.
Adding some competition to your exercise routine can also be a great motivator and can be done by getting involved in team sports, signing up for races or even a buddy challenge. Research has shown that exercising with others can help keep you motivated and make it more enjoyable. In addition to this, it can make you feel accountable to someone else, which will encourage you not to let them down.
Find ways to multitask
There’s almost never enough time in the day to get everything done, and it can be difficult to carve out time for exercise when you’re busy. However, a few small changes can help you fit it in.
It’s much easier to make a habit of exercising when you can do it at the same time every day. Consider scheduling a workout first thing in the morning, before work and family responsibilities get underway. That way, it’s a non-negotiable activity on your to-do list and it won’t be easy to skip.
Another great idea is to incorporate your workout into something else you already do. For example, if you go for a coffee date with a friend or meet up with a client for one-on-one time, try turning the meeting into a run or bike ride. This will also allow you to work in the scenery and fresh air, which will keep your mind sharp and improve your focus.
If you’re a TV watcher, you can incorporate physical activity into your show watching experience by doing a few reps of lunges, squats or jumping jacks between each commercial break. Or, if you’re at the office, the stairs in your building could become your new gym—you can do crunches, squats or calf raises with nothing more than your own body weight for resistance.
Lastly, you can do a quick workout during your lunch break. Try a circuit of exercises such as squats, push-ups and mountain climbers—use the number on the card as the rep count. Repeat the sequence as many times as you can in 30 minutes or less. This can be a fun challenge to compete with coworkers and friends.
Find a gym or fitness class that’s close to your home or work
When you’re trying to start exercising more, it’s important to find a gym or fitness class that’s convenient for your home or Gym. This will help ensure that you actually go to the gym. Having a gym close to your house or work will also make it easy for you to get in a quick workout when you’re running late.
Another way to make sure that you exercise regularly is to find an activity that you enjoy. This will help keep you motivated when the going gets tough. Maybe you like to listen to music while you run or swim, or perhaps you prefer to take a yoga or dance class. Whatever you choose, it’s important to make it something that you enjoy – if you don’t enjoy it, you’ll likely skip your workouts.
It’s also important to find an activity that is fun or social. If you’re able to workout with friends, it will make the workout more enjoyable. It’s also easier to stay consistent when you have someone to hold you accountable.
Another tip is to use a fitness journal or tracker to record your progress. It’s a great way to see how far you’ve come and encourage you to keep up the good work. You can use a digital or paper fitness journal to keep track of your mileage, calories burned, time spent exercising, and more. This can be a great motivator for many people, especially those who are just starting an exercise program. Keep in mind that it takes a while to build up a habit, so don’t be discouraged if you don’t immediately see results. Over time, you’ll be seeing those six-pack abs and better fitting jeans.
Incorporate exercise into your family time
Many people struggle to find time for exercise when they’re working, raising children, and handling household chores. However, there are ways to incorporate physical activity into your family activities so that exercising doesn’t feel like a separate chore.
For example, you can take a walk together before or after dinner, play tag or relay races outside with the kids, host an active birthday party, or go bowling or mini golfing as a family. This way, your workouts don’t feel like a chore and you’re also spending quality time with your family.
Incorporating exercise into your family activities will also help you make healthy choices as a parent and teach your children about the importance of fitness. When your children see you making healthy decisions, they’re more likely to be motivated and adopt the same lifestyle. Plus, when you’re exercising as a family, it’s often more fun and easier to stick with your routine.
It can be easy to get bored with your workout routine, so try to mix things up as much as possible. For example, you could try going on a hike to explore the outdoors or taking a family yoga class. If you don’t want to spend money on a gym membership, check out your local recreation centre in Kitchener or Baden for classes that can accommodate a wide range of fitness levels and interests. This will help prevent you from getting bored with your exercise and will keep you feeling motivated to continue exercising. Ultimately, incorporating exercise into your family life doesn’t take away from the rest of your daily responsibilities and actually gives you more energy for everything else you have to do.
Use breaks at work
Trying to fit exercise into your day can feel like a full-time job in and of itself. Between work projects, personal commitments and the never-ending to-do list that’s just as long at home, figuring out how to make time for fitness can seem impossible. However, the key is finding strategies that work with your busy lifestyle. It’s important to remember that even if you can’t squeeze in your usual workout sessions, staying physically active is still crucial for your short- and long-term health.
Getting a workout in at work can be as easy as taking your lunch break to walk around the block or going for a quick hike. But it’s also possible to add a little movement into the most mundane tasks, such as watching TV or doing laundry. For example, you can watch your favorite show while running on a treadmill or do a short HIIT workout during commercial breaks.
One study found that incorporating physical activity into the workday can help increase employee productivity and improve the quality of their work. It also reduces stress, increases energy levels and helps employees regain focus. Additionally, the researchers found that exercising during the morning is more effective than saving it for the afternoon slump.
Conclusion
So, try to incorporate a few of these tips into your daily routine. Whether you’re scheduling in a group exercise class, investing in a trainer or simply making sure to schedule in your gym time in the same way that you would any other appointment, make it non-negotiable and don’t skip out on the workouts! After all, it’s just as important to your health as a doctor’s appointment or a business meeting.
