Updated: May 13
“I don’t have time to work out!”
Does this sound like you? If so, you are not alone. The whole world (or maybe just the DC area) is running at an incredible rate of speed. We’re overworked, overscheduled and overly connected. Not to mention that the lines between personal-life and work-life have been completely blurred.
So how can you guarantee to stay physically active, even though you routinely cram 25 hours’ worth of productivity into a 24-hour day? Here are 6 tips that I use to implement fitness into my daily lifestyle. We can’t have your health suffering due to your jam-packed, always-on-the-go life.
1 – Forget 60 Minute Sessions
If you are finding it difficult to exercise because you believe you don't have enough time, think again. Federal guidelines advocate for 150 minutes of moderate-intensity aerobic activity per week for optimal health. This breaks down to 30 minutes, 5 days per week. HOWEVER, if 30 minutes seems daunting, then work up to it. Start with 5 minutes per day and slowly increase as the week pass.
A study published online March 22, 2018, by the Journal of the American Heart Association showed that several bouts of 5 to 10-minute exercise sessions spread throughout the day can have similar effects on long-term health as a 30-minute session.
Bottom line: Something is better than nothing.
2 – Wake up 30 Minutes Earlier Than Usual
Yes. I know. I can feel your contempt after reading that last line. To make it easier on yourself, set out your workout clothes the night before. Pre-select your torture exercise class ahead of time and set your alarm.
Now that you know shorter periods of exercise can help you reach your goals, you should be happy to trade 30 minutes of sleep for a sweat session, as well as an alert, focused start to your day.
P.S. Don’t hit snooze. Lasting change only comes from doing things you’ve never tried.
3 – Be Mindful of How Your Spend Your Time
If we are completely honest with ourselves, how much scrolling or mindless activities do you do in a day? Seriously, we all have plenty of time to exercise if we look closely. Keep in mind that exercise does not have to be traditional forms such as CrossFit, running, cycling, etc.
Any physical activity that elevates your heart rate is considered exercise. This means playing with the kids, taking the stairs instead of the elevator and walking to the store instead of driving are all forms of exercise.
4 – Get Creative!
Combine several items on your to-do list into a fun and enjoyable "exercise" session. Example: I often do client calls on a walk. Is your grocery store close? Throw a kid in the stroller and walk to get provisions! Get creative with how you accomplish regular tasks.
5 – Stash Some Workout Equipment in Your Car
Now that we’re back to hauling kids around to their activities, stash a set of dumbbells, resistance bands or a kettlebell in your vehicle. This will help you capitalize on some spare time. I personally, always have a yoga mat in my vehicle. There’s nothing better than an impromptu flow session!
6 – Take Advantage of Technology
If there is one thing that 2020 did for us, it’s that it made EVERYTHING accessible via your mobile device. The Peloton app, Amplify HIIT Programming, the sweat app, etc. Everything is on demand. Put it to work. Find something that excites you and get moving!
Implement one or implement all. Either way, I can pretty much guarantee that these tips will help you get moving.