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Too Busy To Workout? 15 Ways To Find Time To Exercise

Posted on June 26 2017

Exercise Watch

 

It often seems like there are never enough hours in the day to achieve our goals. For many of us, this has meant that our fitness has taken a backseat, despite our best intentions. Don’t worry, we’ve got your back! Here are 15 ways to find time to exercise every week:


  1. Become a morning person. Many studies show that willpower is at its highest in the morning and steadily declines throughout the day. Therefore, exercising first thing in the mornings, before you doing anything else is a great way to ensure you never miss a workout. A few tips include preparing the night before by laying out your clothes (or even sleeping in them) and setting your alarm for the same time every day.

  2. Set a S.M.A.R.T. goal. By coming up with a goal that is specific, measurable, achievable, results-focused and time bound (S.M.A.R.T.), you will be more motivated to figure out how to achieve it. For example, if your goal is to run a 5k in under 26 minutes, you can then figure out how often you need to work out and rearrange your schedule to get it done.  

  3. Put your money where your mouth is! You’re never more motivated to find the time to exercise than when you’ve shelled out your hard-earned cash to do so. If it works for your budget, consider getting a treadmill so you can workout at home. Or pay in advance for sessions with a trainer.

  4. Keep a time log. Did you know that the average American watches more than 5 hours of TV per day? Shocking, right? It might be time to start tracking how long you spend in front of the screen and reallocate time to getting a solid workout instead. For more tips on how and why you should keep a time log, check out productivity expert, Laura Vanderkam’s time tracking strategies here.

  5. Workout while doing your favorite activity. If you don’t want to scale back on the TV time, consider working out while watching your favorite show. A fun personal challenge is to use the commercial breaks to crank out some quick interval training sessions.

  6. Get a fitness tracker. You can set it to buzz on the hour to encourage you to get up from your desk and move around. This is a great tool to remind you to make the time to get the blood flowing, even for a few minutes throughout the day.

  7. Change up your commute. Can you bike to work, walk in, or park further away from your office? Or can you take public transit? That often involves walking to a train station or bus stop and will help add some steps to your day. Bonus: if you have to actually run to catch it!

  8. Use your lunch hour to hit the gym. Or, go for a jog when the weather is nice. Need more tips on how to take advantage of spring and summer conditions? Check out our recent blog post on creating a fitness routine during the summer.

  9. Or exercise during work. Some ideas include walk-lunges in a empty conference room, running up and down the stairs or doing a minute’s worth of jumping jacks. You can also consider walking meetings as a great way to get the rest of the office involved. The idea isn’t to spend your entire work day exercising while you should be working but rather to find a few minutes throughout the day to develop some awesome habits.

  10. Create a reward system. There’s nothing like a little incentive to force you to make the time to prioritize your fitness goals. You could consider weekly rewards like treating yourself to a long bubble bath. Or monthly treats, such as, getting a massage or a manicure.

  11. Get the whole family involved. This is a great way to teach your kids healthy habits  early on. If you have babies and toddlers, take advantage of the stroller - it's a win win: time with your little one, a workout for you and fresh air for both of you.

  12. Try outsourcing. If you really can’t find enough time in your schedule, then it may be time to ask for some help from your family. You could also consider hiring a babysitter for a few hours a week so you can exercise. Remember health is wealth!

  13. Get it done on the weekend. If you complete one 30-minute workout during the week and two, 60-minute workouts on the weekend, then you’ve got your recommended 150-minutes of exercise in for the week. As a bonus, you could turn your weekend workout into a fun date e.g. going on a hike or going for a nice long run with a group of friends.

  14. Less time isn’t always a bad thing. If your schedule is busy during the week and on the weekends, don’t despair. Remember, doctors promote the cumulative benefit of exercising regularly and not necessarily how long you are able to exercise for. Also, try to incorporate HIIT exercises as often as possible when you are short on time as these target several muscle groups at once making sure that you are efficient with your time and fitness.

  15. Make it a priority. We’ve saved the best for last! By making health and fitness a “must-do” item on our things-to-do list, it becomes non-negotiable, like taking a shower or eating breakfast. By doing this, you should be able to find a way to fit in even 10 minutes, 3 times per day and take the guesswork out of finding time to exercise.

Now that you’ve figured out how to fit in a solid workout into your busy schedule, there are a few other things you will need to do before you hit the ground running (pun intended). You’ll want to ensure that you have a comfortable pair of shoes that don’t hurt your feet. You might also consider compression socks to ensure your legs are getting the treatment they need. Compression socks are an excellent option because they provide extra support and aid with muscle recovery.


With these tips, you are now ready to crush your fitness goals! Let us know how you’re doing by joining our community on Instagram or Facebook.

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