What's
the No. 1 excuse for not working out? Lack of time. Sure, we're all busy
handling multiple priorities and rushing around from here and there every day.
However, I promise that no matter how busy you are, someone even busier than
you are is working out right now.
If you look closer, you'll discover that you
do have the time to work out—and you deserve to use that time for yourself.
Squeezing
in just a few minutes of physical exercise a day has huge benefits on your
health, gives you energy and perks up your mood. In fact, a new study published
by The Lancet found that if inactive people increased their physical activity
by just 15 minutes per day, they could reduce their risk of premature death by
14% and increase their life expectancy by three years. Also, remember that "working out"
doesn't have to happen in the gym or last for an hour!
Short 10-minute bursts
of exercise, accumulated over the course of the day, can add up to big fitness
and health gains, too.
Still
not convinced that you have the time to exercise? Here's how to start fitting
fitness into your busy life today!
10 Practical Tips to Fit Fitness into Your
Busy Life
1. Wake up earlier. Sleep is definitely
important for overall health and weight-loss, but could you hit the sheets just
30 minutes earlier, so that you could get up and work out before your day
starts? Working out in the morning has numerous benefits including regulating
appetite, boosting energy and—perhaps the biggest benefit of all—an A.M. sweat
session ensures that your workout is checked off first thing each day! Because
really, how many times have you had the best intentions to exercise in the
evening, only to have to work late, help your kids with a project or generally
just feel too exhausted to get off the couch? With morning workouts, the time
problem is solved!
2. Cut down on media. For just a few
days, record how much time you spend surfing the Internet, checking personal
email, watching TV and playing video games whether it's on your computer or
your phone. You just might be surprised at how much time you spend on Facebook
or playing Angry Birds. Just a few minutes here and there can add up to an hour
or more each day. Cut out just some of that screen time and, voila, you
suddenly have time to squeeze in at least 10 or 15 minutes of exercise into
even the busiest day.
3. Be an active TV watcher. It's unrealistic to
never watch TV or to shun the Internet forever. So when you do, try to
incorporate some physical activity. When watching TV, make it a point to do
some jumping jacks or push-ups during commercials. Doing a little exercise
during the commercial breaks can add up to almost 20 minutes of fitness for
every hour of TV you watch. And instead of sitting in a chair when on the
computer, try sitting on a stability ball or stack your computer up on some
books so that you have a standing desk to surf from. No matter how you do it,
try not to sit for more than 20 minutes at a time!
4. Try an active commute. One of the best ways
to fit exercise into your life is by incorporating it into your school or work
transportation routine. If you live close enough, consider biking to work. If
you take the bus, walk to a bus stop that's an extra block or two away, or get
off the bus a stop sooner than usual and get a few more steps in. And if you
drive to work, park as far away as you can—even a few blocks away, if possible.
5.
Make it part of your routine. One reason it's so challenging to fit
exercise into a busy schedule is because we're not used to doing it. Heck, it
takes time to brush your teeth in the morning, but you do it, don't you? You
brush your teeth every day because it's important and because it's almost
second nature to get up and do it. Start making some form of exercise—whether
it's walking the dog, doing 10 minutes of yoga or going for a bike ride after
dinner—a daily tradition, just like showering, brushing your teeth or hitting
the coffee shop on the way to work. It's easy to fit in exercise for a few days
here or there, but by incorporating it into your daily routine like you would
your hygiene, you take the process of working out away from willpower and into
habit.
6. Mix socializing with exercising. Do you normally
spend time with your family or friends by going to dinner, watching sports on
TV or going to movies? Make your social time more active by planning events
that get all of you moving. Go for a family hike on a beautiful Saturday
morning, play a game of tag football with your buddies during halftime, or make
a date with your significant other or best friend on the treadmill. There are
so many options for squeezing more activity into your social calendar!
7. Turn chores into exercise. While cleaning might
not be the most fun activity, it's something we all have to do, and it can
definitely be a workout if you want it to be. Set a kitchen timer for 20
minutes and see how much of the house you can clean. Try to be as efficient and
quick-paced as possible, and I guarantee you'll work up a sweat. If you're
doing lighter housework that is harder to get your heart rate up (like laundry
or organizing), throw in some lunges or push-ups every few minutes to start
feeling the burn!
8. Schedule an appointment. If you had scheduled
a doctor's appointment, you wouldn't miss it would you? How about that
important business meeting? Of course not. Working out is actually as important
as going to the doctor or any other obligation that you prioritize, because it
helps you perform better as a worker, parent, student or volunteer, and keeps
you in tip-top shape. So whether it's scheduling in an hour to go to that group
exercise class, investing in personal training sessions or even making a date
with yourself to do that workout DVD over your lunch break, write it in pen in
your calendar and treat it like any other appointment you can't miss!
9. Find an activity you love. Think of your
favorite hobby or pastime. Do you have trouble finding time to do it? Most
likely, you make time for it because you enjoy it so much. It's the things we
don't enjoy that we put off and don't feel bad about missing. That's why it's
best to choose a physical activity that you actually enjoy and look forward to.
Not only are you more likely to do it, but it also adds more fun into your
life. And we all could use some more fun in our busy lives, right?
10. Say no. If you've gone through
this entire list of tips and don't think a single one will work in your life,
then it's time to look at your priorities and responsibilities. Do you really
have to bake cookies for that fundraiser? Babysit for your sister? Take on that
extra project at work? Attend that wedding shower of your second cousin?
Remember that there's nothing wrong in saying no. Yes, we all have obligations
to others, but don't forget about the obligation you have to yourself to take
care of your body and your health!
Remember,
exercise gives you energy and keeps you healthy to keep going in that busy life
of yours! So don't think of exercise as another to-do to squeeze in on your
already busy schedule. Instead, think of it as maintenance for your health and
a way to de-stress and do something for you!
Courtesy
of sparkpeople.com
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