Living a busy and hectic lifestyle can make it difficult to find time for exercise. Between work, family, and social commitments, it may seem impossible to fit in a workout. However, with some planning and creative thinking, it is possible to incorporate exercise into your daily routine even when you’re short on time. In fact, research has shown that even small amounts of exercise can have significant health benefits. According to a recent study, getting 9,000 to 10,000 daily steps can reduce cardiovascular disease risk by 21% and early death by 39%, even for sedentary individuals. Any number of steps over 2,200 per day is linked to lower disease risk, with the most benefit from 9,000 to 10,000 steps. Walking not only improves cardiovascular health, but also burns calories, maintains weight, and improves bone density. Exercise also lowers blood pressure, reducing the risk of diseases such as heart disease and stroke. With this in mind, here are some tips on how to fit exercise into your busy schedule.
Plan Ahead for Your Workouts
One of the most important things to do when trying to fit exercise into a busy schedule is to plan ahead. This means scheduling your workouts just like any other important appointment or task. Mark them in your calendar and make them non-negotiable. By setting aside specific times for exercise, you are more likely to stick to your routine and make it a priority. It’s also helpful to plan out what type of workout you will be doing and what equipment you will need. This will save you time and prevent you from feeling overwhelmed when it’s time to exercise.
Set Realistic Goals
When it comes to fitting exercise into a busy schedule, it’s important to set realistic goals. Don’t try to squeeze in an hour-long workout every day if you know your schedule won’t allow for it. Instead, aim for 30 minutes of exercise most days of the week. This could include a mix of cardio and strength training. It’s also important to be flexible with your goals. If something comes up and you can’t make it to the gym, find alternative ways to get some physical activity in, like going for a walk or doing a quick at-home workout.
Find an Accountability Partner
Having someone to hold you accountable can greatly increase your chances of sticking to your exercise routine. Find a friend or family member who also wants to incorporate exercise into their busy schedule and commit to working out together. This can provide motivation and support, making it more enjoyable to fit workouts into your daily routine. You can also join group fitness classes or hire a personal trainer who will keep you accountable and help you stay on track.
Find Shorter, High-Intensity Workouts
If you don’t have much time to spare, high-intensity workouts are a great option. These types of workouts involve short bursts of intense exercise followed by periods of rest. They are efficient because they can be completed in a shorter amount of time compared to traditional steady-state cardio exercises. In fact, studies have shown that high-intensity interval training (HIIT) can provide similar health benefits as longer, moderate-intensity workouts. To incorporate HIIT into your routine, try doing bodyweight exercises such as squats, push-ups, and burpees for 30 seconds each, followed by a 30-second rest. Repeat this circuit for a total of 10 minutes for a quick and effective workout.
Make Use of Smartphone Apps
In today’s digital age, there are countless smartphone apps that offer quick and efficient workout routines. These apps allow you to customize your workouts based on your fitness level and time constraints. Many of them also come with video demonstrations of each exercise, making it easy to follow along. Some popular exercise apps include Nike Training Club, 7 Minute Workout, and Sworkit. These apps offer a variety of workouts that can be done in as little as 7 minutes, making them ideal for fitting into a busy schedule.
Incorporate Circuit Training
Circuit training is another great way to get a full-body workout in a short amount of time. This type of training involves performing a series of exercises in succession with little to no rest in between. You can create your own circuit using bodyweight exercises or by incorporating weights, resistance bands, or other fitness equipment. Aim to do each exercise for 30 seconds to one minute, then take a 30-second break before moving on to the next exercise. Repeat the circuit 2-3 times for a total of 10-15 minutes. With circuit training, you can work multiple muscle groups and get a cardio workout at the same time, making it a highly efficient form of exercise.
Incorporate Exercise into Daily Tasks
Another effective way to fit exercise into a busy schedule is to incorporate it into your daily tasks. By multitasking and combining exercise with other activities, you can save time and still get some physical activity in. Here are some ideas on how to do this:
Take Walking Meetings
Instead of sitting down for meetings, suggest taking a walk instead. This not only allows you to get some steps in, but also gets your creative juices flowing and makes the meeting more engaging. If possible, take your lunch breaks outside and go for a walk to get some fresh air and stretch your legs.
Use Standing Desks
Sitting for long periods of time has been linked to numerous health issues. To combat this, consider using a standing desk. Standing while working can help increase calorie burn, improve posture, and reduce the risk of chronic diseases. If you don’t have access to a standing desk, try taking frequent breaks to stand and stretch throughout the day.
Make Chores into Workouts
Household chores can be a great way to sneak in some exercise. For example, washing the dishes can double as an arm workout, vacuuming can work your legs and core, and mowing the lawn can provide a full-body cardio workout. By incorporating exercise into your daily tasks, you can save time and still get your heart rate up.
Make Use of Your Commute
Commuting to and from work can take up a significant amount of time in our day. However, there are ways to make use of this time for exercise. Here’s how:
Walk or Bike to Work
If possible, consider walking or biking to work instead of driving or taking public transportation. This not only saves time, but also allows you to incorporate exercise into your daily routine. If your workplace is too far to walk or bike the entire way, try parking farther away or getting off at an earlier stop and walking the rest of the way.
Take the Stairs
Taking the stairs instead of the elevator is an easy way to add some physical activity to your day. This simple change can help increase your daily step count and provide a mini-workout for your legs and glutes. If your office is on a higher floor, consider taking the stairs for the first few floors and then switch to the elevator. As your stamina improves, challenge yourself to take the stairs for more floors.
Try Desk Exercises
Sitting at a desk all day can lead to muscle stiffness and tension. Combat this by doing some desk exercises throughout the day. Simple movements like shoulder rolls, leg lifts, and toe touches can help improve circulation and prevent muscle strain. You can also try using a resistance band at your desk for a quick arm and back workout.
Incorporating exercise into a busy schedule may seem like a daunting task, but with some planning and creativity, it is possible. By setting realistic goals, finding shorter, high-intensity workouts, incorporating exercise into daily tasks, and making use of your commute, you can fit in a workout even on the busiest of days. Remember, any amount of physical activity is better than none, so don’t get discouraged if you can’t always stick to a strict exercise routine. Find ways to make fitness a part of your daily life and enjoy the numerous health benefits that come with it.
