If you feel that you’re too busy to exercise, you’re not alone. More than 80% of all Americans get less than the required amount of exercise every year. But today’s sedentary lifestyles can be dangerous and even deadly. Regular exercise helps you to feel better, have more energy and perhaps even live longer.
We are all busy these days, but what is your reason for not exercising? A lack of time or lack of motivation? The point is regardless of your schedule, you have to make time and want to exercise if it is going to happen at all.
If you have the desire, but your schedule is such that you really do have a hard time finding time to exercise, commit to doing what you, when you can. These 10 tips should help you get started.
Too Busy To Exercise? Here’s 10 Tips To Get Started
1. Use Your Day Off
Some working professionals find it easier to get in longer workouts on their non-work days. They don’t have to get ready for work, endure the commute both ways or try to struggle through a workout when they are already dog-tired from working. During their workweek, they can usually slip in some quick 10-minute workouts and still take one day off to rest and repair their body.
2. On The Way To And From Work
Any exercise that you get is better than nothing. If you’re too busy to exercise during the day, get your exercise on the way to and from work. For example, if you drive to work, park at the far end of the parking lot and walk in the rest of the way. Do the reverse at night – walk back to your car. If you use a public form of transportation, get off a stop or two from where you would normally get off. Walk the rest of the way to work; at the end of the day, walk back to the stop where you got off.
3. During Your Lunch Break
Most people don’t need all of their lunch break time to eat. Before eating is a great time to get out of the office and go for a walk. The average person can briskly walk at a rate of between 3 and 4 miles per hour, meaning a quick paced one mile walk can be accomplished in just 15 to 20 minutes. Just allow yourself enough time to get back and eat. If there’s a fitness center close by, go there and get in a quick workout. Allow time to cool down, shower and eat before returning to work.
4. Before Or After Work
If you can’t see how to fit in exercise during your lunch time, do your exercises at home before leaving for work and again once back home. For cardio training, it can be as simple as doing some exercises that don’t require any or very little equipment. For strength training, add in a couple of days per week that center around using dumbbells or resistance bands.
Free Report: 15-Minute Fitness Workouts
5. Take The Stairs
Climbing stairs is great cardio exercise. Once in your office building, take the stairs up instead of the elevator. Granted you are not going to walk up 50 or 60 flights, but you can climb for a few flights and then take the elevator the rest of the way. Another good opportunity to get in some exercise is if your cafeteria is a few flights up or down from your office. Walk there and back instead of taking the elevator. Be sure to eat a healthy lunch. Remember that eating healthy for busy people is just as important as regular exercise.
6. Make It Social
When you have a workout buddy, especially when it’s a friend or family member you respect and admire, you have a much better chance of following up on your exercise commitments. If you want to take this proven fitness technique even further, join a large class of like-minded individuals that make your physical fitness efforts socially rewarding.
7. Stop Thinking of Exercise Traditionally
Any moderately intense to intense physical activity is a form of exercise. Finding time to exercise doesn’t have to mean going to the gym or health club to get the benefits of exercise. Spending 30 or 40 minutes running around outside with your kids after work is a great way to exercise.
8. Stand When You Can
This is something which is feasible for just about everyone, and can be added to your work and home schedules easily. But why is exercise so important? The World Health Organization and other major fitness minded institutions have linked breast cancer, colon cancer, diabetes, obesity and several heart diseases to a sedentary lifestyle that features sitting as a prominent feature. So remember, “Stand when you can.”
9. Work Out Along The Way
If you travel a lot for your work, and you think you’re too busy to exercise, wear your exercise shoes when travelling. When traveling by air, you can get some walking in while waiting for your flight or during a layover. If driving, stop occasionally at a wayside rest or rest area – someplace safe – to get out and walk. If you travel by train, periodically walk up and down the cars. Many hotels have their own small fitness centers on-site where you can get on a treadmill, ride a stationary bike or use their elliptical trainer. With the equipment right there, there is no good excuse for not exercising!
10. Break It Down Into Bite Size Chunks
Just 30 minutes per day of moderately intense activity or exercise significantly boosts our immune systems. The good news is that you can break that 30 minutes a day down into easier to swallow bite-sized chunks. Three times a day, schedule 10 minutes of uninterrupted and moderate to intense exercises. Just be sure that if you are starting out from a very inactive lifestyle, stretch first, and do not overdo yourself. When just beginning, touching your toes, doing deep knee bends, or performing a few jumping jacks will be enough to get your heart rate up.
Still Think You’re Too Busy To Exercise?
If you are truly motivated to get fit and stay healthy, you’ll always find ways to exercise on a busy schedule. If you are not currently getting at least one half hour of exercise a day, it is never too late to start.
For many of us, finding time to exercise is something we know we should do, but it’s often the first thing to get dropped when we’re busy. However, it is possible to significantly improve your health and fitness with short, 15-minute workout sessions. Download this free report to discover how you can do it.