When was the last time you exercised?
As adults, we have loads of responsibilities to take care of that we often forget to take care of our own selves. And among the things that drop below the priority list when life gets too busy is exercising or getting fit.
Do you consider working out as a daunting and time-consuming task? Getting fit doesn’t have to be a complicated part of self-care.
If overseeing your business or managing the entire household seems to eat up the largest chunks of time in your everyday life, still, there are things you can do to be fit even when you have a busy schedule.
This post shares some fitness tips for busy people. Hopefully, after reading this, you can squeeze in simple fitness routines into your hectic workweek.
Fitness and your overall health
Regular exercise contributes a lot to our overall health. It decreases your cardiovascular risk, improves your mood, and helps you maintain bone health and build muscle mass, among many other benefits.
Even if you have little time for fitness, there are smart ways to help you get in shape. Two things to keep in mind first: (1) you need to form a habit and (2) set your goals.
If you turn your fitness efforts into a habit, your daily routine would be seamless and you wouldn’t feel negative about squeezing in some physical activities when you already have so much to do.
Do you want exercise routines good for the heart? Or maybe something that could strengthen your arms and make them firmer? What are your goals?
There could be specific parts of your body you want to improve or pay special attention to. But don’t fret if you can’t think of anything in particular right now. Whatever exercise or physical activity you do, you can reap health benefits more than you can imagine.
How to become fit despite your busy schedule
1. Set a schedule and stick to it
What’s the busiest time of the day for you? If you’re a homemaker who takes care of literally everything your family needs in the morning, then maybe you can do your fitness routine after all of them have left for work or school.
If you own a cafeteria and people usually flock during mid-day, schedule your exercise early in the morning, probably an hour before you start your daily tasks.
It doesn’t really matter where you work out from day to day, as long as you set a time you can commit to daily.
There are mini-exercise routines you can do for seven minutes and there are some that would require more time like 30 minutes to one hour. The good thing about this is that you can decide what to do with the amount of free time you have.
2. Find a fitness buddy
What makes exercising more enjoyable is when you have someone to do it with. Some fitness routines are too exhausting that you pause for so many times, which makes you behind your schedule. Other routines can get boring when done repeatedly. When these things happen, you could get unmotivated.
So before you give up, find yourself a fitness buddy who can motivate you to finish what you’ve started. Having somebody to cheer you on helps you focus. And when you’re focused, there’s less chance to slack off so you also save time.
It’s also a good thing to have someone to talk to or laugh with when your energy slows down. In many circumstances, not just in exercising, an encouraging voice is all we need to get going.
3. Build a fitness routine you can and want to do
Your age, health condition, and fitness goals are factors to consider in choosing the activities to include in your routine. And in this case, your time availability, too.
Can you still lift weights? Do you have a medical condition that prohibits you from doing strenuous physical activities? Do you want a healthier heart or toned arms and legs?
If you have high blood pressure or you’ve previously suffered from a serious injury, talk to your doctor first and ask for advice and recommendation before you take on any fitness routine. The goal is for you to have a more active lifestyle but your safety is a top priority.
4. Take advantage of your daily commute
Are you working in an office or do you own a small business far from your home? If driving isn’t your thing and you go to your workplace or store by train or bus, take advantage of the distance and the rides you need to get onto.
Here’s a tip: get off on a stop before your actual destination. From there, walk to your office or to your business location. If you worry that you have too many tasks to do (okay, we get it -- you’re busy), then leave home earlier than usual.
You know that by walking, you’re doing a lot of good things for your body. Plus, it’s easy to sneak this into your daily routine.
Walking helps you burn calories depending on your speed (better try brisk walking), distance, and your weight. There are apps available to let you know how many calories you need to burn and are burning in real time.
What other benefits can you get from walking? It’s good for your heart as walking at least half an hour a day can lower down your risk of coronary heart disease. It also boosts your energy and immunity, improves your mood, tones your legs, and protects your knees, joints, and hips.
And if you want to add seven years to your lifespan, brisk walk for 25 minutes every day. Target 8,000 to 10,000 steps daily and you’re up for a simple yet beneficial activity to boost your health.
5. Do as many physical activities as you can
Even at home, you can do a lot of things to get you moving. Every morning, spend the time to water the plants or mop the floor. These activities may not seem like proper exercise for you but they are.
So if you’re a work-at-home mom, you can consider these small chores as your fitness routines. Not only will get a break away from your computer, but you’re also making your house a tidy one.
What else can you do to stay fit and be more active? Take the stairs instead of the elevator. Run early in the morning. Go out for lunch instead of having your food delivered.
There you go! We're hoping these fitness tips for busy people like you can push you to a healthier lifestyle. You can’t always use your busy schedule as an excuse not to exercise. You can be fit if you really want to.
Whether you can only spare 10 or 30 minutes a day, as long as you move your body, it’s a good start. Be consistent and committed. Your body will thank you for it.