We all know that regular exercise improves our long-term health, enhances our immunity and boosts our mood. It also allows us to have a positive outlook on life while improving our concentration and productivity at work.
But how do you make time for it when you're busy? This guide provides various tips for making time for exercise and how to schedule exercise into your daily tasks.
How to Make Time for Exercise
Do you have a busy work schedule? Are your hands full taking care of the kids? Here are some effective strategies designed to help busy people make time for exercise during the week.
1. Plan Your Week in Advance
Look at your weekly schedule and identify times you can fit in some exercise. Finding ways to intertwine exercise into your everyday routine can help you create a consistent workout routine. One way to fit in exercise is by waking up earlier. For example, if you typically wake up at 7 a.m. to get ready for the day, consider waking up at 6 a.m. and doing a 30-minute at-home session each morning.
Once you decide on a schedule, write the exercise time in a planner or create an automatic reminder in your calendar. Doing so makes you more likely to prioritize your exercise.
2. Pack Your Gym Clothes and Equipment the Night Before
If you want to avoid procrastination and last-minute planning, pack your gym clothes and equipment the night before. This will motivate you to complete the exercise you planned. You can also keep your gym bag in your car so that you're always ready. This is especially handy if an appointment is unexpectedly cancelled and you have extra time to exercise.
3. Exercise Immediately Before or After Work
If you have a busy work and family schedule, try working out immediately before or after work. Exercising immediately after work is typically better than relaxing for a while and then feeling too tired to go to the gym. Working out in the morning before work can boost your energy at the start of your workday in case you're too tired at the end of your workday.
Make sure to have a scheduled plan to avoid excuses for skipping workouts. View your workout session as if it's as important as a work meeting or appointment.
4. Consider Making a Home Gym
A home gym can be a great way to save time and money because you won't need to make time to go to a gym or pay a monthly membership. This makes it easier to work out as soon as you get home, before you go to work or any time the opportunity arises.
You can start small by getting helpful gym equipment like dumbbells and kettlebells. When you get into the groove of exercising every week, you can implement more gym equipment, such as rubber flooring for better cushioning and machines like treadmills and workout benches.
5. Set Realistic Expectations
If you have a busy schedule, be realistic about the time you can devote to exercise. For example, longer workouts may be ineffective and demotivate you from exercising regularly.
Instead, start small with short workouts three days per week. For example, you can allot 10 minutes per day for exercise at times that suit your schedule. Over time, you may do 20 minutes of exercise four or five times per week. You can boost your daily movement by taking the stairs instead of the elevator, parking further away from entrances and doing small exercises while cooking.
Ways to Exercise When You're Busy
Once you've set your goals and expectations, you can implement these tips.
1. Run on Your Commute to Work
Rather than driving or taking the bus to work, start walking or running to the office. If you live too far from the office to walk, consider getting off the bus one or two stops early and walking or jogging from there. You can also park further away or try biking to work. Remember to calculate the extra time this might take. You can then relax in the afternoon and take public transportation home.
2. Bring Your Kids
Are you too busy watching your kids some days or afternoons to get a workout in? Spend that time taking them out for a run or exercising together. You can even plan family outings to include physical activity, like playing tennis in the park. Sometimes, even playing in the yard with your kids could act as exercise, whether you play basketball or a simple game of tag.
If your child is too young, consider taking them out with a jogging stroller or child bike trailer so that they can join in on sporty outings like jogging around the neighbourhood and hiking. This activity also acts as strength training when you use your child and their stroller as a weight.
3. Walk or Run When Completing Errands
Whether you make trips to the grocery store or to drop your child off at school or day care, walking or running can help you get some exercise in. This creates excellent opportunities to work out between daily activities. Plus, carrying your groceries back to your home adds an extra challenge! To get your step count up even more, you can take your dog for a walk in the neighbourhood each day or take your child to the park every week.
4. Make Exercise Part of Your Daily Work Activities
If you're finding it challenging to schedule exercise into your day, try to make exercise part of your workday. For example, you might organize a standing or walking meeting instead of sitting at a table. You can also practice taking the stairs and walking to a co-worker's desk to inform them of something instead of emailing or calling them. If you're stuck at your desk, you can try some simple stretches and exercises while you work. You can also invest in a standing desk if you work from home or talk to leadership about purchasing a few for employee use.
5. Make It a Date
Two of the best things you can do when starting a workout regimen are finding an accountability partner and making it fun. Making a plan with someone to exercise on particular days helps you hold yourself accountable and not let the other person down because you've already made a commitment. Whether you rely on a partner, spouse, sibling or friend, make a date out of it by arranging a running or strength training date on Friday nights. Then, end the night by rewarding yourselves with dinner at a restaurant.
Get Fitness Equipment From The Treadmill Factory
When getting active, allow yourself to experiment with different workout routines and activities. If you find that working out at home is more convenient and you need fitness accessories and equipment to build your home gym, The Treadmill Factory has a wide range of equipment to help you grow on your fitness journey.
We offer high-quality strength training equipment, cardio equipment, fitness accessories and supplements. To learn more, browse our range of fitness equipment or locate a store near you today.
