We all know by now that maintaining an active lifestyle should be one of our top priorities in life. Only by taking care of ourselves do we stand a chance of being the kind of person we strive to be on the job, at home with our loved ones, and in our communities. But that doesn’t mean it’s easy.
Work, in particular, can get in the way of working out—in fact, there is a big paradox going on, and it becomes more obvious the more challenging (and exciting!) a job gets: On one hand, we struggle to find time to work out; on the other, we can’t afford to not exercise because it is integral to sustained success.
Here are a few ways how to fit exercising into your schedule, despite a demanding job and lack of time.
“Finding Time” Really Means Making Time
When something really important comes up in our lives, we find a way to fit it in to our schedule—whether that’s a new video game we’re excited to play, or a doctor’s appointment about something that’s really bugging us.
Regular exercise might not be as compelling as those things, but each of us has ultimate control over what goes on our calendar. It’s the rare human being who literally cannot make the time to exercise.
If it’s hard to figure out when you could possibly schedule a sweat session, track your time in a planner. You may be struggling to fit in a 30-minute workout but find that you easily spend that much time either goofing off or doing tasks that you could easily rearrange.
Some types of exercise can be combined with other tasks you already need to do. For example, you can commute by bike or literally run your errands. If you need to watch video lectures or listen to an audio book, you can do that during a workout.
Keep the Kids Busy
For those with kids, finding child care is a huge part of making time to exercise. Your solution to this will depend on your children’s ages, but here are a few things that may work:
- Use a gym with a kids’ room. This is probably already on your radar if you like to do gym workouts, but it’s a great option even if you would rather be running or biking on the open road. Replace one or two of your weekly runs with a treadmill run, or even a strength session, at the gym. Then you only have a few non-gym sessions to schedule.
- Work out where the kids are. Do a workout video in the living room while they play in their bedrooms. Or take them to the backyard or the park. There you can do some playground strength moves or just find a spot on the lawn to do a body weight routine.
- Put tiny ones in a stroller. Walk them around the park. You can even stop here and there to do strength exercises. Want to do more than walk? Consider investing in a jogging stroller.
Book a Personal Trainer
Using a personal trainer, whether it’s for one session, one month, or one year, is one of the best things that anyone can do for him or herself because it allows the focus to be on you. It’s wonderful to learn what your body needs and what exercises your body reacts to through someone who has immense knowledge of fitness, nutrition and health. It’s a personal cheerleader who wants you to succeed, whether you’re just looking for a good workout or working towards a certain goal.
Thanks to the perks of today’s technology & internet, now it’s easier than ever to enjoy the benefits of personal training session at your own convenience, any place you want (your home, gym, park). All you have to do is download the Kanthaka App, search for a trainer, and book the session. It’s that easy.
Work Out Efficiently
Multitask on the Treadmill: Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals, and standing triceps kickbacks one after another as you walk. It’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.
Think Long Term
When coming up with a daily workout plan, the most important tips to keep in mind are to get motivated, stay motivated and make a promise to yourself to commit. If you want to live a long, healthy and happy life and curb diseases and life-threatening illnesses then you owe it to yourself to be nice to your body and treat it with respect. Following this guide will help you get started, but you are the only person who can actually do the work.