In a perfect world, we’d all have at least an hour a day to devote to our fitness. Unfortunately, in the real world 24 hours doesn’t seem like nearly enough time to fit in work, school, and family. Here are five ways to sneak in a workout during your busy day.
Everyone knows that exercise can improve your health. Exercise is a key part of managing your weight and maintaining healthy. But did you know that exercise can make you more productive? The latest research shows that a regular exercise routine can make you happier, smarter, and more energetic. During a business meeting I had with Neisha Brooking last week we got talking about how my work/life balance was off and my focus on fitness was suffering.
Neisha explained how to build simple strategies into your day to help.
1. Break it up.
You don’t have to work out for an hour straight. Break it up, fitting in short bursts when you have time. Do a 20-minute strength set in the morning, walk a kilometre on your lunch break, and throw in another set in the evening. Breaking your workout into smaller parts makes it seem less daunting – plus, short bursts seem more manageable so you’re less likely to skip exercising.
2. Be active all day.
Sometimes, getting to the gym is impossible. Making exercise a part of your lifestyle will keep you healthy no matter what your schedule. You can stand up and talk during phone conversations, squat while brushing your teeth, put away your television remote so that you have to get up to change channels, take your pets for long walks instead of just letting them outside, and park further from the office so you have to walk to get to work. Every bit of exercise counts – be creative!
3. Become a morning person.
It might sound excruciating, but people who work out early usually work out more, and you’ll get used to the early wake-up call. If you set your alarm early, it means you can finish your workout before the rest of your day begins. For extra motivation, sleep in your gym clothes so all you have to do is wake up and go.
4. Maximise your lunch break.
Your lunch hour is great for catching up with colleagues, but make a point a few times a week to squeeze in some exercise. Best of all, it’s been proven that people are more productive after exercising or taking a break from their computer than they are if they eat at their desks or work all day straight.
5. 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 Candy Crush. 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 to 15 minutes of exercise into even the busiest day.
The bottom line on exercise:
It’s a well-known fact that if you are active every day you will enjoy the benefits of a healthier lifestyle. Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of moderate intensity physical activity at least five days per week or 20 to 60 minutes of vigorous intensity exercise three days per week. The good news is that this does not have to be done in one continuous session. You can accumulate multiple shorter sessions of at least 10 minutes throughout the day to meet the desired amount of daily exercise. People unable to meet these minimums can still benefit from some activity. If you want to lose weight or meet specific fitness goals, you may need to exercise more. A well-rounded physical activity programme includes aerobic exercise and strength training exercise, but not necessarily in the same session.
Do you have a problem fitting in exercise? Do you have any tips to share?
This post is by Jason Lougher from Legacy and Neisha Brooking. Neisha is a REPs Registered Exercise Professional. Located in Whakatane, Neisha can offer safe, effective workouts from a private boutique facility and can cater for one-on-one training, one-to-two, small, or corporate groups. If you need assistance in beginning a new exercise plan or have questions about how you can get started on an exercise programme, contact Neisha at Niche Exercise on 021 183 4420, firstname.lastname@example.org, www.facebook.com/nichefitness.
Neisha cares about her clients and encourages everyone to eat healthily and exercise, no matter how busy their lives.
Remember to check with your doctor before starting a new exercise programme, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.