What If I Don’t Have Time To Exercise
How To Squeeze Exercise Into Your Busy Schedule And Reap The Rewards
We must use time wisely and forever realise that the time is always ripe to do right.
Nelson Mandela ‧ Philanthropist and President of South Africa
Exercise and moving your body, even for short amounts of time, is one of the most essential daily habits for your health. Every exercise or workout doesn’t have to be a sweat-inducing marathon of activity.
Especially for those people short on time. Quick exercises throughout the day are a great supplement to occasional high-intensity or strength workouts. Each person should make time for physical activity, but for those periods of time when you can’t seem to squeeze in an ideal fitness or weight loss routine, it’s essential that you don’t become completely inactive.
Honestly, nobody is always short of time. People lack willpower and motivation and these two qualities start in your mind with psychology. So stop making excuses and start looking for solutions. We could all use some help finding ways to squeeze in physical activity, so here are some easy ways to fit exercise into your daily routine.
Do Bed Push Ups
A workout or exercise that doesn't require you to leave your comfort zone. We recommend starting your day by using your bed to do a few push-ups or push-ups and a plank - all you need is 60 to 90 seconds.
Because you're working on an unstable surface, the bed forces your body to work twice as hard as it would if you were doing these exercises on the floor. Simple, effective and only takes about 1 minute...
Walk To Nearby Stores
Finding opportunities to walk is one of the best strategies for busy people who want to keep their bodies moving. If you have a long list of errands, think about what you can do within walking distance. You may end up carrying two bags of groceries for a short walk, but your body will thank you for the extra effort and exercise.
Use Basket When Buying Groceries
Choose a basket instead of a shopping trolly at the store and burn extra calories in 30-minutes. Just make sure to switch arms to make sure you’re working both sides evenly. Just like that, simple as ABC...
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Take The Stairs
A simple change like this can make a big difference. Parking at the back of a car park at the shops so you can walk further, or taking the stairs instead of the escalator at the mall are easy ways to burn a few extra calories.
Try to implement this hack wherever you can. Surprisingly, a 185-pound person can burn almost 180 calories by taking the stairs for 20 minutes, and just a few minutes a day of stair-climbing can improve your heart health.
Park Your Car Far Away
This classic piece of advice is often ignored. Instead of driving around looking for a suitable spot nearby, park your car as far away from your destination as you can manage.
If you're worried about time, turn that long walk to the shops into an energising power walk. You'll get some quick steps in, so the next time you pull into a supermarket car park, think of it as a great opportunity to stretch your legs.
The Bottom Line
Once again, nobody is short of time, so stop making excuses right here and now. If you don't have time to go to the gym, do the exercises at home. Spend at least 5 to 10 minutes a day doing push-ups, sit-backs, jumping jacks and jogging. Train smarter, not longer.
Make your health a priority, no matter how busy you are. Being healthy is a win-win situation, giving you more energy to be more productive and... more time!
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FAQ
For most people, that means getting exercise out of the way as early in the day as possible. Moreover, exercising in the morning has been linked to greater productivity, lower blood pressure and better sleep. It also speeds up a person's metabolism, which can improve calorie-burning throughout the day.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. Now a new study, published Oct. 2018, in Sports Medicine, suggests that you can exercise in the evening as long as you avoid vigorous activity for at least one hour before bedtime.
High-intensity cardio exercise, such as sprinting, soccer, basketball, or any other vigorous activity and strength training should be done at least two hours before bed to give your body time to calm down.
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity.
It can be tough to fit in an exercise routine when you're busy, but it's definitely possible. Here are a few tips:
- Make exercise a priority. Schedule it in your day just like any other important appointment.
- Find a workout buddy. Having someone to work out with can help you stay motivated and accountable.
- Work out at home. This can save you time on commuting to and from the gym.
- Take short breaks throughout the day to move around. Get up and walk around every 20-30 minutes to keep your blood flowing.
- Do high-intensity interval training (HIIT). HIIT workouts are short and intense, so they can be done in a short amount of time.
- Don't be afraid to mix it up. There are many different ways to exercise, so find something that you enjoy and that fits into your schedule.
There are many short and easy exercises that you can do at home, such as:
- Push-ups
- Squats
- Lunges
- Crunches
- Plank
- Jumping jacks
- Jumping rope
- Yoga
- Pilates
These exercises don't require any equipment and can be done in just a few minutes.
