Who has the time to work out?
As we have all know, the key to getting fit is consistency: eat well and exercise, both on a regular basis. For most busy people, time is the number one reason for their lack of exercise. Time can be a very real excuse, but the reality is we probably won’t be less busy anytime soon. Relationships, jobs, and kids will still be there. It will probably all get more complicated as time goes on. So, it isn’t realistic to say “I will start exercising after (insert excuse).” It is vital to step back and take a look at your life and find ways to fit physical activity into it, despite how busy it is. Here are a few great ways to do this that can work for you!
1. Keep it short: a highly efficient workout can be completed in 30 minutes or less. Focus on exercises that work multiple muscle groups. Perform movements that will provide the best bang for the buck (deadlifts, squats, pushups, and pull-ups, just to name a few). Focus on the workout, work hard for 30 minutes and move on with your busy life!
2. Combine cardio and strength: there is no need to do 30 minutes of cardio after a lifting session. It is highly efficient to combine the two. Supersets (2 exercises back to back with little or no rest in between) or circuits (multiple exercises back to back with little or no rest in between) are a great way to incorporate cardio into your strength training program. Cardio is anything that raises your heart rate. Performing multiple exercises back to back will elevate your heart rate if done at a high intensity. There are many recent studies that show performing cardio in short intense bursts is more efficient than long steady cardio sessions. Not only will this combine cardio and strength training, it will help keep the workouts short!
3. Find a workout buddy: a big complaint busy people have is they don’t have time to exercise because they prioritize socializing. Working out with a friend or a significant other is a great way to stay fit while keeping in touch with friends. Taking a class with your wife or meeting a friend at the gym can also be a great motivator to stick with a workout program. It is also much healthier than meeting for drinks at happy hour...
4. Get active every day: finding ways to get active in your day to day life is very productive. Take the stairs, go for a walk at lunch, park further away...these are all easy, effective ways to get active daily. These are especially useful if you are not exercising regularly. Once your activity level increases, your energy level will rise and you will feel motivated to get more active.
Daily activity is also a great security system in case something comes up and you can’t get to the gym. At the absolute minimum, you hit your step goal and you got moving during the day. For example, to choose a step goal, track the number of steps you are walking daily. Increase that number by 10% every week until you reach 10,000. This is a solid baseline and a good number to aim for on a daily basis.
5. Get up early: no one likes to hear this one...but if you can’t find time during the day, get up earlier. There is something to be said for getting the workout done and out of the way. All of my clients that have made the change have been happy they have done so. Generally, the clients who train bright and early are the most consistent and see the best results. No last-minute meeting or work dinner will get in the way of your workout!
It will take a little bit of time, but when it becomes a habit, you won’t think twice about it.
All of us have busy lives. Being busy doesn’t mean it is impossible to get fit and stay fit. The most important thing you can do is have a positive mindset and use your time efficiently. Get active regularly and make small strides towards becoming the best version of yourself that you can be!