Introduction
We all know how hard it can be to find time to exercise when our lives are already full of commitments. From work, to family, to leisure activities, our busy schedules can make it feel virtually impossible to fit in some physical activity. Exercise is often the first activity pushed to the backburner.
However, making a commitment to exercise can help you maintain your mental and physical health, and helps to reduce stress and improve concentration. With a few carefully planned out strategies, it’s easy to incorporate productive physical activity into a busy lifestyle.
Beginner Exercises for Busy Schedules
Trying to fit in any exercise when already running against the clock can seem like an impossible feat. But it doesn’t have to be! We’ve outlined a few exercises that require minimal equipment and don’t take up too much of your precious time.
- Jumping Jacks: This is a great all around exercise that can be done anytime, anywhere. It’s a great way to get your heart rate up and warm up your whole body.
- Burpees: Burpees are a full body workout that can be done in 30 seconds to 1 minute intervals with minimal rest in between. This can help you stay consistent with working out while also getting in a good workout.
- Bodyweight Squats: Squats will help strengthen and tone your lower body muscles as well as help improve your core strength. You can do these almost anywhere with minimal effort.
- Planks: Planks help to boost your metabolism and keep your core strong. They require no equipment and can be done almost anywhere.
- Push-Ups: Push-ups help to strengthen your upper body as well as your core. You can do them anywhere, at anytime and make sure you are keeping your muscles engaged.
- Yoga: Yoga is a great way to get your body moving and work on your flexibility. You can find various yoga videos online that don’t take up too much of your time.
These exercises are perfect for those with busy schedules as they don’t require too much time or equipment. Try to find a few that work for you and incorporate them into your day as often as possible.
Benefits of ‘Barrellers’ (Interval Training)
Interval training is a type of physical activity where one alternates between periods of intense activity and rest. This is done in short bursts of time. It can be an effective way to exercise, especially when working within a busy schedule.
The benefits of interval training include increased cardiovascular endurance, improved metabolism, and better fat burning potential. Additionally, it can provide a mental boost throughout the day as well. Research has found that interval training can help to improve the overall mood and energy level.
Interval training can be done in a variety of ways. It can involve anything from running or walking with short bursts of jogging, to completing intervals of body weight exercises like squats and push-ups at home. It is important to tailor the activity to individual goals and abilities.
Making interval training enjoyable and doable within a busy lifestyle is essential. Finding activities that are fun, can be completed in short bursts of time, and can be done at home or in the gym are all key. Coming up with creative and unique interval workouts can help to keep things interesting while minimizing the amount of time it takes to complete the exercise.
Utilizing Technology To Exercise
Keeping yourself motivated to exercise can be a challenge when your schedule is already busy. Technology can help make staying on track easier and more enjoyable. Apps, fitness trackers, and online classes are all available to you so that you can find what works best for your needs and help hold yourself accountable.
Fitness apps like Fitbit and Strava can help you track your activity, set goals, and compare stats with friends to stay competitive. Fitness trackers like the Garmin and Apple watches are great tools for tracking your progress and connecting to app platforms. And for those who like to do their workouts at home, there are plenty of online classes and tutorials available, allowing you to get in a good sweat session without ever leaving the house.
Utilizing technology to help you keep up with exercise can be an effective way to stay motivated and on track with your physical activity goals.
Share lifesaving Time-Savers
Time is often the biggest obstacle when it comes to fitting exercise into a busy schedule. But with just a few simple changes, you can maximize the effort and minimize the time needed to stay fit – and here’s how!
Doing Double Duty
One easy way to fit exercise into a busy life is to do double duty workouts. This means combining two activities at once that would normally take up separate time slots. Examples could include lifting weights while watching tv, doing push ups while on the phone, or during commercials, jogging in place while making dinner. As long as your attention is still focused on what you’re doing, combining two physical activities in one can save valuable time.
Dynamic Stretching
Dynamic stretching is an easy warm up exercise that can be done daily and requires minimal space. Dynamic stretching usually includes rhythmic and flowing movements of larger muscle groups that can be done while watching tv. It’s important to do this kind of stretching before more intense workouts to prepare your body for physical activity and avoid injury.
Benefits of Time Savers
Incorporating small, time saving changes into your routine can be beneficial not only physically, but mentally. It can help reduce stress levels and ease the pressure of feeling like you have to be constantly doing something productive. It may even motivate you to fit in other physical activities throughout the day.
Utilize Your Commute
For many of us, the commute to work or school is part of our daily routine. This can be a great opportunity for physical activity! By creating “commute minutes” you can fit in exercise even when you have a busy schedule.
Try some of these suggestions:
- Park further away from the office or your school and walk the extra distance
- Try biking to work or school if you can
- If you take public transportation, stand up and move around if you can
- If you drive to work every day, try pulling over to do some stretches, such as shoulder rolls or hip circles
With just a few extra steps every day, you can fit exercise into your commute. Not only will it help you stay active, but it can also save you time and money!
Get Creative with Exercise
Exercise doesn’t have to be overwhelming or intimidating. You don’t have to spend hours at the gym each day to make a difference. Small changes can make a big impact on your health and wellbeing. Get creative with incorporating exercise into everyday life. Stairs are a great exercise option. Choose taking the stairs over elevators when you can. When running errands, take the long route each way. For example, pick up groceries from one end of town and go home from the other. While these are small changes, they do add up.
Stretching is also a great way to incorporate exercise. Take a few moments throughout the day to stretch your arms, legs, and torso. This will help to keep your muscles and joints loose and limber. When done in short spurts of time it doesn’t impact your existing schedule. Plus, it can often be done right from your desk or the comfort of your own home.
Take Advantage of Family Time
Finding ways to incorporate physical activity and exercise into family time is a great way to get everyone involved in healthy activities! The key is to find fun and enjoyable activities that don’t require a lot of specialized equipment or skills.
One easy way to involve the family in physical activity is to join a local sports league. Sports are a great way for the whole family to get moving and have fun at the same time. It’s also a great way to teach teamwork and cooperation. With so many sports to choose from, you’ll be sure to find one that the whole family can enjoy.
Another great way to make physical activity part of family time is to unplug and get outside. Put away the phones and iPads, turn off the TVs, and enjoy some quality time out in nature. Try planning activities like a family nature walk, a bike ride, or even a game of tag. Not only does it provide the opportunity to get active and enjoy each other’s company, but it also connects us all to the natural environment around us.
Break Up Your Day with Movement
Staying active doesn’t always require a big block of time. You can fit exercise into your day by taking mini breaks throughout the day to get your heart rate up and your body moving. Consider getting creative by completing upper body or leg exercises at your desk, or take a short walk around the block during your lunch break. Even a few minutes of movement can give you energy and help you stay focused.
Another great way to fit activity into your day is to set reminders for yourself throughout the day. These reminders will allow you to pause for a few minutes and get your body moving. Consider placing reminders on your phone, engaging with an app that sends reminders, or using a fitness tracker (which we discuss later in this guide). No matter how you decide to remind yourself, making time for some activity throughout the day can help you stay energized and healthy.
Reframe “Me Time” to Focus on Physical Activity
It can be difficult to find time for yourself when you have a busy schedule. But it’s important to make sure you are taking time out for yourself and focusing on keeping yourself healthy. One great way of doing this is through exercise and physical activity. There are many benefits to prioritizing yourself by engaging in physical activity. It can help improve your overall mental and physical health, give you energy, reduce stress, and even help combat depression.
The key to finding the right physical activity for you is figuring out what you enjoy doing. Do you like being outdoors? Join a local hiking or biking club! Do you prefer fitness classes? Try out a few different options to find the best fit for you. Do you prefer to workout alone? Look into running programs or yoga classes. No matter your preference, there are plenty of options to help you stay active and prioritize yourself.
Finding activities that pair exercise with something enjoyable can make the process more fun and help you stick with it. Consider joining a local sports team with friends or family to burn calories while having a great time. You can also invest in some at-home exercise equipment and complete programs right from your house. And don’t forget about online streaming classes. Find a class you enjoy and get moving!
Incorporating physical activity and exercise into your me time is a great way to prioritize yourself. Take the time to figure out what you enjoy and start your journey of finding the right balance between work, life, and most importantly, yourself.
Making Time for Exercise
Leading an active lifestyle is essential for not only physical health, but for mental wellbeing too. Unfortunately, with hectic lives full of work, family, and other obligations it can be hard to prioritize time for exercise and physical activity. However, there are ways to incorporate exercise into your life if you know how to fit it in and make it a priority.
Making time for physical activity does not have to mean hours and hours spent in the gym. By following some simple tips and strategies, anyone can make exercise part of their routine – even if that means fitting it in during creative or spontaneous moments during the day. The key is to find exercises that fit your lifestyle, have achievable goals, and that you actually enjoy.
This guide will cover 10 easy ways to incorporate exercise into your busy schedule, as well as the benefits that come along with it. From beginner exercises that require minimal equipment to strategies to use while commuting, this guide has something for everyone. With these tips you can take control of your own health and start building a daily exercise habit that is enjoyable and sustainable.
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