7) Take a lunch time escape
Take advantage of those hour-long lunch breaks. Maybe eat lunch in 3o minutes and take a 30 minute walk. Ask a colleague to join you. Just vowing to take a brief walk or do the stairs everyday at lunch will work wonders for your cardiovascular health. Of all the fitness tips this one can be easily adapted for a busy workaholic.
6) Catch up on the weekends
On weekends I’m not working I try to take advantage of the extra time by scheduling at least an hour-long workout to catch up. Since it’s the weekend, I do try to have a relaxing time afterwards. Maybe spend some time in the sauna or steam room as a treat after exercising. Having a good workout when you’re not pressed for time can be a great way to get your endorphins going. And your relaxation time afterwards will be icing on the cake.
5) Consistency is key
If you can’t find an hour a day to exercise, try just 10 mins daily. It’s better than nothing at all. The key is to do a bit of something everyday. Try out High Intensity Interval Training (HIIT) which is high intensity training in a short amount of time. HIIT can give the best bang for your buck if you’re really strapped for time and enjoy high intensity workouts. Choose any activity and do it for 10-20 seconds, followed by a 40-50 second recovery time. The key is to practice consistency in which ever activity you choose to do.
4) Schedule your workout
I’m more likely to exercise if I schedule my workouts. If it’s on the calendar I tend to prepare mentally for it. Once its scheduled, make sure you have a planned activity i.e. yoga, spinning, etc. If you leave it open, you’ll be less likely to workout if you have to think of something to do. Additionally, if you only have time to workout in the morning but are not a morning person, try dressing up in your workout clothes the night before. It’ll be one less hurdle to overcome in the AM.
3) Take the kids with you
Kids love to move. Instead of skipping out on exercising because you don’t have childcare, find creative ways to incorporate them in your workout. Invest in a jogging stroller. Or strap your baby on and do some squats for some resistance training. If the kids are bigger and have a lot of energy, take them all out for a walk or jog. As they get older, workout time can become a bonding time between you and your kids. They will also learn the importance of making time to exercise.
2) Get creative!
Take a pair of dumbbells and do biceps and triceps while walking or on treadmill. If you’re stuck at home with the kids, some basic household chores can be great exercise opportunities. Try gardening or cleaning the house. Take advantage of those 10 or 15 mins breaks you have during the day. Instead of surfing the internet or spending time on social media, take a walk or do a few push ups, yoga poses, lunges or jumping jacks. Intermittently stand on your tippy toes or squeeze your butt muscles while waiting in line at the grocery store.
Do push ups, crunches, jumping jacks, and squats while catching up on news or your favorite program. Take the stairs instead of the elevator when you can. Walk or bike instead of driving to the store, gym, shopping, school, work, etc. While your kids are at soccer practice, squeeze in a run around the track. You don’t have to have a home gym. Use what you have at home to create a workout. Park far away and take a stroll to and from your destination. At work, I park in a parking lot a 10-minute walk away and on the 5th floor even when the lower floors are empty. This at least guarantees I’ll walk up 5 flights of stairs a day even when I’m most busy. There’s no limit to all the ways you can sneak in exercise into your day. All of these count towards improving your overall health and wellness.
1) Think positive
When I miss a workout or haven’t been to the gym in a while, I feel guilty. Then I get into a cycle of guilt, discouragement and then lack of energy to workout. The best way to come out of that cycle is to forgive myself and think positive. If I catch myself thinking, “I am too busy to work out,” I try to rephrase the thought into a more positive, empowering one like, “I choose to make myself a priority.” Or, “I forgive myself. I will try to make time to be healthy.” Or, “I am willing to do something active today, even if it’s just for a few minutes.” Over time, these positive thought patterns will overpower the negative ones. Exercise will become a way to invigorate your mind instead of a chore that will drag you down.