How many times do you start an exercising plan with all the best intentions in the world, only to find that life gets in the way?
Other things take priority more often than not, whether the reason is not enough time, not enough energy, or not enough motivation – the key is to make exercise a priority for you, focus on it, and integrate it successfully into your usual routine.
If you can use any of the tips below to use your time more efficiently and get exercise into your day, then you’ll feel the benefits so much – both physically and mentally.
Good luck, and happy exercising!
Ways to save time exercising when you have children
- Simply running around the park, dancing in the house etc… burns calories, so why not get fit while having quality time with the children – you don’t have to separate the two. In fact – recent research shows that its more beneficial to your health to be on your feet more during the day than to have just an hour at the gym and be at a desk the rest of the day. Constant moving is how we were made to use our bodies – and when you have children that tends to be much easier to do!
- Use what they use to mix up your workouts. OK – so you may get a few strange looks (personally I have a few moments that spring to mind!), but pick a quieter time of day and visit an indoor play centre. Its perfect for a great time with the kids and a subtle workout. Chasing them around will really get the heart pumping, and having to tackle all the obstacles will be great for stretching!. I even get to to the top (out of the way!) and do some situps or pressups with my daughter on me – so that I get some great exercising in as well! Try it next time you go! You won’t have to find time to get to the gym afterwards, and you won’t be tempted by the coffee and cakes that mums tend to have while the children are running around! – double bonus!
- If you have smaller children, why not use your pedal power! – add a seat on the back of your bike and get out and about – a cycle to the park is perfect for a quick workout, and get some hills in there too! – your child will love the ride!
- If your child has swim classes at the gym, then why not get in and swim while they are in their class? Beats sitting by the side, and you can still keep and eye on them and see what they are doing.
Ways to save time exercising as part of your social life!
- Why not catch up with friends at an exercise class, swim, jog or walk? If you regularly meet someone at the pub or a house, then why not suggest a walk instead – you’ll still catch up, but feel so much better afterwards!
- If you and your partner struggle to find time to go out together, why not mix with your fitness as well? Something like golf, tennis, or running would all work really well and you may just have fun doing it!
Why not maximise your current routine
Why not look carefully at your current routine and how you spend your time – and multitask wherever possible!
- When you are talking on the phone, stand up and walk around the house. You can tidy up as you go as well – this means youll burn calories and the house will look great!
- When watching TV, spend 1/2 and hour or an episode of your favourite soap, and do a set of exercises (situps, pressups, squats, weights etc…) – you’ll notice the difference in a very short space of time
- Take the stairs wherever possible – takes very little extra time
- Walk as your default option whenever you can – it also saves parking charges!
- Go for a walk/run/exercise class during your lunch break, or get up and go before work – you’ll feel great all day and not have to find the motivation at the end of the day
- Get up 15 minutes earlier which will be hardly noticeable for you – and make the most of it by doing some exercises first thing – sets you up nicely for the day!
- When cleaning the house or gardening, add a few exercises throughout – stretch where possible and do things as vigorously as you can – it all counts! (I always turn music up loud and dance around – no-ones watching!)
- Even holidays can be a great time to get exercise in (and balance out the extra holiday food and drink!) – what about trying new things likes skiing, diving, snorkelling, swimming, walking etc… and get the whole family involved
Use your competitive energy!
If you don’t like to lose, then here are some great ways to keep you motivated!
- Join a club or exercise class with someone else – you’ll then feel less able to call off if you’re not in the mood – and you’ll naturally give it a higher priority as you won’t want to let anyone down.
- Join a gym or pay for an exercise class up front – then you’ll feel more motivated to go and not lose the cash – I find working out my cost per visit is a great motivator – as if I only go to the gym once a month that’s one expensive visit! – much better when its 3-4 times a week!
- Use a pedometer. 10,000 steps a day is what to aim for to maintain your weight. I find its a great motivator to try and beat your previous days amount – and am finding ways at the end of the day to do a few more steps!
- Try using an online app such as MyFitnessPal – I have this on my android phone and this tracks both exercise and what you eat – you can immediately see how you are faring each day in terms of calories – and I find its a great motivator to get some more exercise in as then I can eat more of what I like! (even cleaning counts towards your daily calorie burn!)
And lastly – what about HIIT?
Current exercise thinking is that you don’t have to do as much exercise if you exercise clever.
HIIT (High Intensity Interval Training) is where you work your hardest for a set time (around 30 secs) and then rest for the same amount of time, reducing as you get better at it – then repeating for a set number of reps.
This means you can get a very effective workout done in very quick time – meaning there really is no excuse for having no time anymore!
So, why not make exercise a priority in your life, and you’ll have more energy than ever.
Its easy to fit some exercise into your day, and get the whole family involved to get everyone moving.
It doesn’t have to take over your life – in fact the best exercise programmes are made around your routines so you are more likely to stick to them.
It doesn’t have to take long either – so just get some exercise each day and reap those rewards!