Getting enough exercise is essential, although it can be hard to find the time in your everyday schedules. However, even if your routine is jam-packed with work and responsibilities, specialists have provided a few ideas to fit a workout into your day.
Here are some creative ways to fit in that extra workout, even when you are short on time!
Make a Workout Appointment on Your Calendar
Including physical activity into your routine, as you would any other appointment during the day, can help ensure you have the time. Don’t let interruptions affect your schedule. Keep this as a necessary appointment!
Work Out for Less Time, but More Vigorously!
High-intensity interval training is a great way to get the same benefits as moderate exercise, but in less time. Nevertheless, sessions typically last 10 to 20 minutes and alternate between bouts of high-intensity work (like sprinting) with low-intensity activities or rest periods. In other words, it is working hard during those interval bursts that provides the benefits.
However, it is important to note that you should always consult your doctor or health care provider before starting any vigorous fitness program to determine if it is suitable for you.
Move! Move! Move!
You can burn calories throughout the day by making small changes in your routine. For example, take the stairs instead of using the elevator or walk to a colleague’s desk rather than emailing them. All this extra movement counts as physical activity, so make it work for you!
Be Cool With It And Don’t Be so Hard on Yourself
Life can be busy, challenging, and tiring. For instance, your routine may only allow for 10 or 20 minutes of exercise. Nonetheless, you should not obsess over not having enough time to work out since that will not get you anywhere either. Most importantly, you should be flexible with your life and work out when you can. Every little bit counts!
Whether you are working out for long or short periods, drinking enough water to keep yourself hydrated is a must. Having said that, other drinks that can help you rehydrate without skyrocketing your blood sugar levels include:
- Water with lemon or lime
- Fruit or herb infusions
- Sparkling water
- Unsweetened teas
- Artificially sweetened drinks.
*Check labels for zero sugar on the nutrition facts panel.
Additionally, below are a couple of options that contain half the sugar found in juice, pop and sweetened ice tea, which could be used in moderation:
- Coconut water
- Milk (cow’s, almond, soy or other alternative)
- Sports drinks (250 ml = 1 tbsp of natural sugar)
Practice a One-Track Mindset
In conclusion, do not think of working out as a chore! Treat it as something you enjoy doing. Have fun and learn to laugh at yourself while going after your fitness goal! Ultimately, turn your “have to’s” into “want to’s” when it comes to fitness!