As a trainer, I hear “I don’t have enough time to workout” quite a bit and that is one of the biggest obstacles guests at Shane Diet & Fitness Resorts weight loss camp ask me how to overcome. Work, kids, job, school, errands, the list goes on. But I promise you there are ways to make time! Here are a few suggestions for you to be able to fit exercise into your daily life.
1. Take 10!
For those of you that really can’t dedicate a full block of time for exercise, just commit to 10 minute exercise breaks.
The recommended amount of exercise for adults is a moderate to intense cardio respiratory exercise, 30-60 minutes; five times a week minimum and strength guidelines are to work each major muscle group two to three days a week. ACSM guidelines say this time can be divided up throughout the day with smaller bouts of exercise. For example you could complete 10 minutes when you wake up, 10 minutes on your lunch break, and 10 minutes when you get home from work and you have the recommended amount of exercise checked off for that day.
2. Plan ahead.
Here are a few ways to plan ahead:
- First, plan what time you will exercise. Morning, lunch break, after dinner?
- Second, schedule the time in your calendar just like an appointment you wouldn’t want to miss and keep that same schedule and time so it becomes a habit.
- Third, set out your clothes, gym bag, water, iPod, shoes, pre or post workout snack, and whatever else you may need the night before so you can grab it and go the next day.
3. Daily lifestyle and activities
Here are a few options to increase your caloric burn and fit in extra mini workouts:
- Take the stairs wherever you can. This will increase your heart rate and calorie burn as well as build your backside.
- Find a parking spot farther away from the entrance.
- Take 10! Run around with your kids or dog, or take a short walk around the block.
- Skip the chair. Standing may burn somewhere between 20-50 calories more per hour than sitting. This may not seem like much but over the course of the day it can definitely add up!
Most importantly, everyone is different! See which workout-timing strategies work better for you then keep up the hard work for amazing results!
Written by: Liz Mitchell, BS, CPT, NASM WLS