You know what really gets me? It’s people who say they don’t have time to exercise. Like really, you don’t have 15-30 minutes in a day to yourself? Bullocks!
Let’s be honest. Truth is you have the time, but sweating just isn’t how you want to spend it. Okay, I get that.
I am sure you’d like to spend the extra time sleeping, or watching TV. But are those things going to get you where you want/need to be physically?
As a society, we prioritize work, we priorities family, we even prioritize fun; but rarely do we ever prioritize our health. Yes, these days our time is extremely valuable. But reality dictates that you can do something about it.
Now, while I understand your need for more time in your day, I am not going to sit here and coddle you about your habits. If you are going to get serious about your health, it’s time you take a good look at your day and see where you are going wrong with how you spend your time. Here are some tips to help you find that workout time.
- Learn to prep beforehand. I prepare my meals (lunches and dinners) for the week on Sunday. This reduces my daily cooking and cleaning time. Same for clothing – have everything ironed and ready to go as soon as they come out of the washer/dryer. In addition, plan your workouts this way you know what to expect for the next 7 days. Doing this will make everything will be grab and go. Spending a little extra time one day will free up lots of time during the rest of the week.
- Workout as a family. Many of us have a lot of responsibilities outside of work, including spending time with our families. A great way to get a workout in is to do so as a family. That means getting yours kids outside and away from the television. Throwing a Frisbee around a park, riding bikes, skateboarding, jogging, playing a sport for just 30-minutes a day will not only get you fit, but your entire family as well.
- Turn off the digital media! This is a big one. We spend a lot of time on the Internet these days blogging, tweeting, using Facebook, etc. While these tools have social benefits, using them too much turns us into useless drones attached to our iPads, laptops, or cell phones. Turn these off for 30 minutes a day and see what happens.
- Schedule your workout time like you schedule a doctor’s appointment. This way, it’s on your calendar and therefore a priority.
- Work your work break. If you have an hour long lunch break, you have plenty of time to exercise. Spending 20-30 minutes speed walking, doing an HIIT workout in a nearby park (or your office parking lot), or getting on a treadmill at local gym will take the time you usually spend doing nothing (or shopping, or chatting with coworkers) and turn it into something more useful. If you only have a half-hour lunch, a quick10-minute high-intensity workout is way more beneficial than no workout at all.
- 10-minutes, 3-5 times per day. If you are really tight on time, a good way to fit in 30-minutes of exercise would be to split your workout into 3 to 5 parts = 10-minutes before work the morning, 10-minutes midday, and 10-minutes in the evening. Find two more 10-minute workout breaks and you will have burned a lot of calories. The key here is to increase the intensity and add variety to the workouts, such as doing burpees, jumping jacks, sprints, and body weight (squats, pushups, etc.) exercises.
- Kick it up a notch! Find opportunities to add little bursts of cardio throughout the day. Bike to work instead of taking the train or bus. Bypass the escalator/elevator and take the stairs. But don’t just walk the stairs, RUN THE STAIRS!
By following these simple suggestions, you can change your life for the better. Exercising must become a priority in your life, no matter what your daily schedule looks like. You take the time out to take care of everyone else. Now it’s time to take care of you.