Tips for Fitting Exercise Around a Busy Work Schedules
Are you finding it difficult to fit exercise around your busy schedule? You are certainly not alone in that regard. It seems the whole world is hectic and busy, living life at a breakneck pace which has never been encountered before. We live in a “right now” fast, faster, fastest society, in both our personal and business lives.
So how can you guarantee you stay physically active, even though you routinely cram 25 hours worth of productivity into a 24-hour day? Practice the following 6 tips that help you smoothly fit exercise into your busy schedule and your health won’t suffer because of your fast-paced lifestyle.
1 – Forget 30 and 60 Minute Sessions
If you are finding it difficult to exercise because you believe you don’t have enough time, that excuse has been taken from you. A study released in 2014 showed that intense exercise for just 2.5 minutes can burn up to 200 calories! Start looking for 3 and 5 and 10 minute chunks during the day where you can crank up your heart rate and crunch some serious calories.
2 – Wake up 30 Minutes Earlier Than Usual
I can feel your resentment after reading that last line. As it is, you would like to sleep more already, not less. You certainly don’t relish the idea of waking up a half hour earlier every day just to enjoy some torturous exercise.
But now that you know even short episodes of physical exertion can burn serious calories (Busy Schedule Exercise Tip #1), you should be happy to trade 30 minutes of sleep for a serious calorie burn, as well as an alert, focused start to your day. (You can hit the sack 30 minutes earlier to compensate.)
3 – Track Every Minute of Your Waking Hours
Seriously, we all have plenty of time to exercise if we are honest with ourselves. Remember, exercise does not need to mean the traditional definitions, such as jogging, cycling, lifting weights and running.
Any physical activity that elevates your heart rate is considered exercise. This means playing with the kids, taking the stairs instead of the elevator and walking to the store instead of driving are all forms of exercise.
4 – Multitask!
Combine several items on your to-do list into a fun and enjoyable “exercise” session. Placing a sales call while picking up a few items from the nearby grocery store can be accomplished while you walk or jog. You can even get your child out of the house when you take him along in his stroller.
5 – Place Dumbbells, Jump Ropes and Other Fitness Equipment Everywhere
At work, at home and in your car you should have multiple pieces of fitness equipment available. This ensures that whenever you find yourself with a few minutes of free time, you can enjoy a quick workout session.
6 – Take Advantage of Technology
Sometimes access is all that keeps us from working out. Chances are you have a CD player, laptop or desktop PC, smartphone, MP3 player or tablet at your beck and call. One or more of these items are in your possession or within the reach literally all day long. Special fitness applications, DVDs, online training sessions, e-books and videos make exercising available anywhere and at any time thanks to today’s “always connected” society.
7 Ideas for Fitting Exercise Into Your Working Day
Keeping fit is as much a mental exercise as it is a physical one. You either find the time in your busy schedule to exercise and stay physically active, or you don’t. You already know the mental and physical benefits that exercise delivers. So why aren’t you scheduling exercise on a regular basis?
Listed below are 7 simple ideas for fitting exercise into your working day. This means even the busiest business professional has no more excuses for not staying physically active.
1 – Exercise When You Are on the Phone
Deep knee bends, squats, push-ups, sit-ups, bicep curls – all of these exercises can be performed when you are stuck on a boring conference call or other work-related phone call.
2 – Exercise on Your Way To and From Work
Jog or walk to and from your job. Cycle if the distance is too far to walk in a reasonable amount of time. If you live close to your job, your commute could become your daily exercise plan.
3 – Look For 5 and 10 Minute Holes in Your Day
Most workdays are very routine. They are also imperfect. That means that there are several times throughout the day where you have 5 or 10 minutes when you can be exercising, instead of playing Candy Crush on Facebook or checking your e-mail for the hundredth time.
4 – Awaken 15 Minutes Earlier Than Usual
Tomorrow morning, wake up 15 or 20 minutes early. When you walk outside to pick up the morning paper, add a 15 minute power walk around your neighborhood. You can alternately use this time to enjoy some body weight training, a couple of sets of sit-ups or push-ups, or a quick yoga or Pilates session.
5 – Purchase Multiple Dumbbell Sets
Many of your workday activities are hands-free thanks to technology. Why not put those hands to work with a set of dumbbells? Keeping a set of dumbbells at home and at work ensures that you can grab a quick upper body workout several times throughout the day.
6 – Add Exercise to Your Workday Planner
Odds are, you probably have a physical or virtual workday calendar. Make exercise a part of your work schedule. Coupled with tip #3 above, taking the time to add exercise sessions to your office calendar improves your chances of following through.
7 – Trade Sweets and Processed Foods for Healthy Snacks
When you get that mid-morning crash, reach for a handful of walnuts or almonds instead of a sugar-filled, processed snack. Naturally healthy snacks regulate high energy levels throughout the day. They don’t deliver the crash and burn that sugar does, and don’t cause you to gain weight, which may make you feel lethargic and not like exercising.