While 47% of working adults claim to have “no time” to exercise, this isn’t true. While this is an often-cited excuse, the truth is that you’ll only need to make a few changes here and there to your routine in order to incorporate exercise into the mix – and doing so will bring forth a range of mental and physical benefits! With that in mind, here are some tips you can follow to make time in your routine for exercise.
Aim For 10,000 Steps A Day
Studies have found that walking 10,000 steps a day can facilitate healthy weight loss, promoting cardiovascular health and bettering your mental health. However, any amount of movement should be celebrated! As such, now is the perfect time to implement a walking exercise routine and set yourself a daily step goal. Remember, this does not mean you have to walk for hours on end. For example, you could take a short walk before you start work in order to get moving.
Set Clear Goals
Before diving into any new routine, it’s essential to establish clear goals for your exercise regimen. Whether you want to lose weight, build muscle, improve endurance, or simply boost your mood, having specific objectives will help you stay motivated and focused.
Evaluate Your Current Schedule
Take a close look at your daily schedule and identify pockets of time that could be allocated to exercise. This might mean waking up a bit earlier, squeezing in a workout during your lunch break, or dedicating time in the evening before dinner. Remember, even short bursts of activity can add up over the course of a week.
Prioritize Your Health
Just as you prioritize work meetings and social events, it’s crucial to prioritize your health and well-being. Make a conscious effort to schedule exercise into your calendar, treating it as non-negotiable “appointments” with yourself. Remind yourself that taking care of your body is an investment in your future happiness and longevity.
Be Flexible
While it’s essential to stick to a consistent exercise routine, life often throws curveballs that can disrupt your plans. Instead of viewing these disruptions as failures, embrace them as opportunities to adapt and find alternative ways to stay active. Whether it’s a quick yoga session at home or a brisk walk around the neighborhood, there are countless ways to fit in exercise, even on the busiest of days.
Make it Enjoyable
If the thought of hitting the gym fills you with dread, it’s time to rethink your approach to exercise. Find activities that you genuinely enjoy, whether it’s dancing, hiking, swimming, or playing a sport. When you look forward to your workouts, you’ll be much more likely to prioritize them in your schedule.
Involve Others
Exercise doesn’t have to be a solitary activity. Consider recruiting friends, family members, or coworkers to join you for workouts. Not only will this make exercise more enjoyable, but it will also hold you accountable and provide an extra layer of motivation.
Multitask Wisely
In today’s multitasking culture, finding ways to combine exercise with other activities can be incredibly beneficial. Listen to podcasts or audiobooks while walking or jogging, catch up on phone calls during a stationary bike session, or do bodyweight exercises while watching TV. By integrating exercise into your existing routine, you can make the most of every moment.
Practice Self-Compassion
Finally, remember to be kind to yourself on your fitness journey. Progress takes time, and there will inevitably be setbacks along the way. Instead of beating yourself up over missed workouts or less-than-perfect performances, focus on the positive steps you’re taking towards a healthier lifestyle.
Add It To Your Calendar
Studies have found that we’re far more likely to make time for an activity if we add it to our calendars. As a result, you should make time in your weekly routine for exercise – and plan when you’re going to work out ahead of time. This is a great way to hold yourself accountable, even if you’re busy. If you miss a workout, don’t use this as an excuse to give up altogether. Accept that you are human, and aim to be more consistent moving forward!
Find Something You Enjoy
Another way in which you can not only make more time in your routine for working out but also make exercise easier is by finding an activity you actually enjoy participating in. This, again, means you’re less likely to make excuses, even when you’re tired or busy. Fortunately, there are a wide range of workouts and exercises to choose from, meaning you’re sure to find something you enjoy. For example, you could check out the different classes available in your gym so that you can find your stride in the fitness studio. Alternatively, you could exercise without a gym membership by focusing on outdoor activities, such as hiking, swimming, and more. Either way, finding something you genuinely love will make all the difference.
