If you’re a busy parent or work professional, adding exercise to your schedule might feel like just another thing to add to the never-ending list of things that need to be done. This can make it seem overwhelming and not something to look forward to. Exercise is so much more than just showing up at the gym to get through a workout, and it is absolutely something that can be enjoyed. Exercise is a means by which we can improve our physical and mental health. It promotes longevity and gives us energy to sustain day-to-day life, whether as a parent running around after kids, or as a busy professional in the boardroom. When we have body composition goals, exercise, along with nutrition and other positive lifestyle changes, helps us make progress. The benefits of exercise are endless and, if getting fit and healthy is important to you this year, there are ways of fitting exercise into even the busiest of schedules, without overwhelming you.
The key to fitting something into your schedule is to plan your week ahead of time. At the start of each week, take a moment to plan out each day, writing down your work hours, any appointments, any other commitments or activities, and see where there is even a small bit of time to fit in some exercise. Make exercise a non-negotiable, just like you would any other appointment, pop it in your diary and make sure you stick to it. Show up for yourself just like you would show up for your kids, boss, doctor or dentist.
Despite what you may have been led to believe, you do not need to spend hours working out to get the benefits of exercise. Whether you prefer to exercise in a gym, at home, or out and about on the roads, hills or in the water, with the right guidance, you can complete a really effective workout in a short space of time. Some people only have 20 or 30 minutes to exercise and if that’s the case, there are ways of making those 20 or 30 minutes really beneficial. Simple things like using super sets, where two exercises are performed back to back without rest, or where the tempo might be higher with short rest periods, are both ways of making workouts more time-efficient.
On the days that are already jammed, how can you add in some movement while doing the things you’re already doing? If you have to drive somewhere like to school or work, park further away than usual to take a longer route and get some extra steps in. If you work from a desk, add a walking pad. Rather than sitting down for your whole lunch break, add in a short workout or a brisk stroll before you eat. If you try to do something with the kids in the evenings, how about going for a family walk where you fill each other in on the day? Or if you like to have some time in front of the tv or scrolling on your phone each evening, why not do a simple workout in front of the screen, whether that’s sitting on an exercise bike or doing a simple bodyweight workout?
If you are someone who finds it hard to get motivated in the evenings after a long day of parenting and/or work, getting some exercise done early in the morning can be a lifesaver. While the initial thought of getting up earlier than usual can seem daunting, after a little consistency, it will become a habit and you might actually look forward to those early mornings when you get something productive done while the rest of the world is still asleep. Make sure you go to bed early enough to get sufficient sleep if you are doing this!
While everyone knows the benefits of exercise, not everyone will make the time to do it. If getting fit and healthy is important to you this year, if you want to have extra energy to be able to keep up with the kids, or to be able to show up as your best at work, and if you want to make sure that you have life-long health, then make exercise a priority for you. Allow us to take the guesswork out of your exercise routine and design a training plan that fits in with your current schedule, rather than overwhelming it.
