We all know that exercise is hugely beneficial to our health. However, it’s a common excuse for many people to say ‘I don’t have the time’.
There are so many studies that prove, explain and promote having a regular exercise routine, however only a fraction of people have a daily exercise schedule that we stick to. If you have a busy work schedule, are low on energy, or have a schedule full of family activities- I know it can be difficult.
The list of excuses we make continue- I don’t like to work out alone, or my knee hurts or…. fill in the blank, I’m sure you can think of a few.
So let’s ask ourselves a hard question- do you really not have time or do you not have the motivation?
Let’s start with just a few minutes per day dedicated to exercise and I’ll share with you 4 easy ways to exercise when you have no time.
It’s Important to carve out time to exercise.
First of all, get out your old fashioned paper calendar, planner or mobile phone and schedule it in as you would any other appointment in your day. Think of it as an appointment with your health!
You might have to get creative to find the time. I know it’s easier said than done, but here are a few ideas:
1. Get up 15-30 minutes earlier
This is not always easy- so take a look at your schedule and see how you can make this happen. Could you go to bed 15 minutes earlier at night to make this easier in the morning? Could you make lunches or get your clothes ready the night before so you are not so rushed in the morning?
2. Use your lunch break
Take a look at your work schedule, and work breaks. Could you split your lunch into half (half to eat, half to work out). Do you have a coffee break that you tend to work through? Or perhaps you can take three 10-minute breaks during the day to squeeze in some physical activity, like:
A brisk walk, combined with walking lunges and/or sprint
Workout video from Youtube- close your office door and take a few minutes to yourself!
Short HIIT workout or circuit training- maybe a group of colleagues would like to do this in the conference room with you.
3. Make Chores your workout
Turn household tasks into opportunities for exercise.
Vacuuming or sweeping the floors with extra vigor to increase your heart rate.
Doing squats or lunges while folding laundry or putting items away.
Washing windows or scrubbing surfaces with both hands to work your upper body.
Turning gardening into a workout by incorporating lifting, squatting, and stretching.
Adding dance moves to your cleaning routine to make it more fun and active.
4. Make your regular daily activities even more active
Enhance regular daily activities to include more physical activity.
Squats while you brush your teeth
Take the stairs whenever possible
Park further away from the entrance of a store
Get off the bus a stop or two early
Do yoga/pilates/stretching while you’re watching TV
Dance while you make dinner
Carry a basket while grocery shopping instead of pushing a cart
Do high knees-up or jog on the spot at any point during your day
Be socially active - walk and talk with a friend (instead of texting or phoning)
Make Family time a physically active time - play ball, ride a bike or run in the park together.
The most important action to get a strong exercise routine? Just start.
The key to keeping up with this daily exercise habit, even if you only have 10 minutes per day, is to take the first step. Now keep it going by investing in an activity monitor, creating your own workout playlist (Spotify or iTunes is great for this), and finding an accountability partner or support person that you can depend on for those days when you don’t feel like getting off the couch.
Try new activities, find ones that you actually enjoy, and mix it up every now and then. By doing this, you'll develop a new exercise routine that you will stick with and enjoy. Remember, even if it ends up being just 10 minutes a day, it’s better than doing nothing at all. So, commit to those few minutes, make it a part of your daily life, and watch how it positively impacts your health and well-being. Happy exercising!
Now- if your excuse to getting started is that you are low on energy or motivation, I have a free gift to help with that too. Click here:
