Struggle to workout because you’re low on time? Follow these simple tips to make exercise part of your day, without making any drastic changes.
Nowadays we have mobile apps, online fitness programs and it’s far easier to get exercise equipment for use in a home gym, but even so, ‘not having enough time’ remains the most popular excuse when people are asked why they don’t exercise.
Maybe you’ve said it yourself? Rationalizing that “I would exercise if I had the time”, only to spend your evening mindlessly scrolling on your phone or watching TV?
Well, if that is you and you’re struggling to fit exercise into your tightly packed day, don’t worry, because, in this article, we’re going to show you some of the easiest ways to make exercise part of your day, even if you’re time-poor.
How Much Time Do You Need?
According to the CDC adults aged 18 to 64 should exercise for two and a half hours a week, which boils down to 30 minutes, five days a week.
When you split the numbers like this it suddenly becomes more manageable, and instead of thinking you need to find time for long, 60-minute workouts, you can break your time up into smaller chunks.
When you consider how much time most of us spend on our phones or watching TV, 30 minutes isn’t much at all, it’s just a case of figuring out where it’ll slot into your day.
Motivation is Useless
In our experience, motivation is useless, so if you’re relying on that alone you need to get something more reliable. The truth is people feel motivated while they’re doing the ‘thing’ they set out too but it soon disappears.
You feel great while you’re working out and your body is flooded with all those great endorphins, but as soon as the weather turns and it gets a little colder and wetter out, your motivation will start to drop. That’s why recommend finding other ways to make sure you exercise each day.
We believe that by replacing things you already do with exercise, you can avoid falling into the trap of needing to be motivated, and instead, it’ll just become second nature.
Let’s take a look at the easiest ways for you to do this.
Wake Up Earlier
Try waking up 45 or so minutes earlier each day to perform a workout before you start your day. Just how much earlier you need is down to you, but we think this is the perfect way to complete your workout nice and early so you don’t have to worry about it for the rest of the day. The important thing to note here is that the night before is just as important as the morning. Ensure you’re going to bed at a reasonable time and you’re prioritizing restful, good-quality sleep, over watching tv or playing games.
Improve Your Commute
Whether you’re at work or going to school, your commute is an ideal way to include more exercise into your day. You could walk, jog, cycle or even run, but the key thing is that you’re finding a way to transform something you have to do, into something great for you.
Before you know it you’ll see your health improve and it won’t feel like you’ve had to make any great sacrifices to achieve your results.
Go for a Walk on your Lunch Break
When it’s time for lunch don’t stay at your desk or waste time standing in line for some unhealthy food. Grab a quick bite to eat then use your lunch break to go for a walk. You’d be surprised by the difference a brisk 30-minute walk can have on your health and your body will thank you for it. It’s also worth remembering that you’re on lunch, it’s not like you could be doing anything else with your time so you may as well make it productive. The increase in endorphins will also help you to feel more refreshed for later in the day.
Be Proactive Before you Get Home
Most people find that they get home, sit down, and then they don’t have the motivation to get back up and go out again. An easy fix for this is to simply exercise straight after work/school. Whether you drive by the gym or you cycle to work as mentioned above, if you make exercise your priority before you get home, you’ll be able to sit down and relax when you get home, without feeling guilty for missing another workout.
Exercise While Watching TV
Ok, so you made it home and you made the mistake of sitting down. Well, that doesn’t mean you’re done for the night. You can ride a bike while you watch TV and if you have something adaptable, like a kettlebell, you could even perform a quick workout as you watch your favorite show. The key here is to just get moving, don’t sit down and call it a night, walk through the door and get straight to it.
Keep it Realistic
The biggest problem most people have when it comes to physical fitness is they believe they have to go ‘all in’. They think they need to spend 45-60 minutes in the gym every day and that if they’re not sore after then they’ve done it wrong.
The truth is having that type of attitude is why most people don’t follow through with their goals and why they eventually quit, because it becomes a chore and requires more time and energy than they thought.
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