As important as it is to eat our five a day, walk our 10,000 steps or drink our two litres of water, working out is another thing to add to the to-do list. But for many of us, time is a pretty big constraint. Most people work 40 hours a week, and by the time they get home after a long day, the thought of pulling on their sportswear and heading out is not appealing.
But, if the gym is hounding you with emails or you’ve noticed you’re wheezing when you get to the top of the stairs, it might be time to try and make exercise a part of your daily life. Here are a few fool-proof ways to find time for that regular workout:
Make the time short
HIIT workouts and 7-minute sets are the best way to squeeze in some exercise. These are high impact, high intensity routines that aim to burn lots of calories and get your heart racing in a limited time. Fitness gurus such as Joe Wicks, Kayla Itsines and even Davina McCall have put together routines with this idea in mind. A quick search online should bring up a few to try for free. Alternatively, there are a number of apps out there to download – such as the 7 Minute Workout or Fitbit’s Fitstar app.
Make little changes
Adding in extra exercise is easy: take the stairs or park further away from the office door. Doing these little things every day will increase your fitness over time.
If you don’t think you’ll have time to exercise every day because you have meals to prepare or the washing that needs unloading, don’t be afraid to delegate tasks where possible. Your household should be supporting your healthy intentions, so encourage family members to lend a hand to free up time for yourself and your exercise. Alternatively, if you’re running the house on your own, incorporate exercise into your routines – squat while drying up the dishes or have a dance while vacuuming. If you have kids, get them involved too: do some push ups while they sit on your back or have them on your shoulders while completing a set of lunges.
Do it from home
Driving to the gym cuts out a huge chunk of time for some, so why not incorporate some home workouts into your exercise regime? YouTube offers a plethora of workout videos to try out, while those apps mentioned above can easily be enjoyed from the comfort of your living room.
Have your gym clothes out ready
Every day, assemble a pile of clothes and equipment for your next workout session, and leave it in an easily accessible pile in your bedroom. Having your sports bra, trainer socks, hoodie and hi-tech gym leggings sitting and waiting to go might just mean you’re more inclined to put them on and do some exercise.
Track your exercise
Seeing how many calories you’ve burned and how long you worked out for might just push you to continue tracking your everyday sessions!
Do you have any other tips for making exercise part of your daily life? What works for you?
* This is a guest post