“I wanted to go to exercise after work, but something urgent came up.”
“I’m too tired today, I’ll go tomorrow.”
“I’ll start next week.”
If these excuses are familiar to you then you are on the right page.
Stay healthy and in good shape with our fantastic hacks to help you find time for exercise.
Yes, there are lots of excuses to skip exercise time. Long to-do list in the office, twice longer to-do list at home. Honestly, you can easily find time for exercise with better organization and time balance.
Put the workouts in your program for the week ahead and organize everything else around them. Give them a priority, as in your most important meetings.
Include 2-3 workouts in your weekly calendar, and follow them. For example, exercises every Monday, Wednesday, and Friday from 7:30 in the morning or from 7 in the evening. If you don’t have a clear plan in the beginning you will never start exercise regularly.
It is important to say the purpose of training is not only weight loss.
More important is the positive influence on health aspects.
We all live in times when we are stuck in one place. More than 8 hours per day we sit at the desk, in front of the computer, in the car, on the subway, at the table, in front of the TV, etc. We sit all day.
You shouldn’t forget sitting is a risk factor for almost all diseases, including cancer.
1. Move As Much As Possible
Start with small steps.
Install step counter on your mobile device and increase your movements each day.
Take the stairs instead of the elevator. Park your car at the farthest parking lot when you go shopping or to work.
2. Get Up Early
Move your alarm 30 minutes earlier for example.
Use the quiet time to stretch, practice some yoga, or meditate. When the weather outside is warm and fresh do not hesitate to practice in your garden or patio.
3. Make It Social
Exercising with a friend, co-worker, or family member.
Feeling support, and sharing the same interests with someone else can have a positive influence on your training habits.
Training at home can also be part of a group online training activity. There is plenty of virtual yoga, pilates, and fitness classes you can join and feel the community spirit while you exercising at home.
4. Choose Exercise Activities You Really Like
Let me tell you how I start exercising. I won’t lie – I used to use all the common excuses.
Firstly I started with riding a bike, 4 days per week. After I decided to include 1-2 times per week jogging. Surprisingly it has a fantastic effect on my body, and mind so I ended up 6 days running up to 5 miles. Plus 2 hours playing tennis per week.
Choosing an exercise activity you really like, and feel great about is one of the first things you need to do before you start your training plan.
It should give you positive vibrations, and feelings. To make you feel relaxed and impatient for your next training session.
5. Double Duty
Yes, you are a superhero, and doing multiple tasks at the same time is one of your superpowers. Take advantage and use any moment to stretch, or do some cardio.
Try to do few lunges while you are cooking for example. Vacuuming, or swiping the floor is a fantastic way to burn a bit more calories. Especially if you turn some music on- it becomes the home version of Zumba class.
You can replace the office chair for an hour with an exercise ball. It challenges your entire core, which includes your back and hip muscles, to be stronger and healthier. Sit-ups, jumping jacks, push-ups, and lunges are all simple and easy exercises to practice at the office. Plus you don’t need special sports equipment.
Do your shopping list and manage your weekly planner while training on an exercise bike in the gym. Listen to your favorite podcast or audiobook while jogging in the park.
6. Mommy Time
Taking care of the kids, and your home takes all of your time.
Do not be afraid to get some time for yourself.
Having a babysitter for an hour while you are training doesn’t mean you are not a good mom. You shouldn’t feel guilty next time you call the girl next door while your baby has a nap.
7. Start With A Day Off
I know how difficult is to start exercising with tons of work, daily tasks, kids, and house.
It seems impossible to find a time window for training. That’s why you can start your exercise practice during your day off.
Or if you already practicing extend the training time during your free days, and shorten it up during your busy days.
Have you good any hacks of your own you would include?
Leave a comment below the article!