The number one excuse for not working out is “I don’t have time” but I can promise you that is not the main reason that they are not working out. There is something more to is, maybe there’s a lack of motivation, lack of enjoyment, negative associations with working out or even low self-esteem.
Americans tend to live life as if it’s a race against time, we’re always worried about getting here or getting there on time and fitting everything we want to do into an already busy schedule. We can find time for television shows, social media and social networking and even household tasks but that is because there are not the same barriers associated with these activities.
If you want to exercise you will make the time. But the truth is that some of us are just in denial about our health. Before I started exercising on the regular and eating healthier I was in denial about my health and my body. I didn’t think that I was over weight, I didn’t think that I needed to exercise. I felt fine in my body and I felt like I was a healthy person. One day something in my mind changed, something clicked and I wanted to exercise, I wanted to lose weight and I wanted to eat better…so I made the time for it.
Do you want to make time to exercise but you’re not sure how? Let me share with you five ways that you can make time for your workouts!
1. Make a Plan: Fail to plan….plan to fail. The best way to ensure that you exercise is to have a plan written out, schedule your workouts like they are important meetings and do your best not to cancel them. Imagine that your boss scheduled an important meeting with you and you decided that you didn’t want to go so you just canceled….I don’t think your boss would be happy about that. Treat your workouts like a meeting with your boss…don’t cancel! In order to make a plan there are some things that you need to consider. What time of the day is best for you to make sure that you can fit your workout in on the days that you want to. Does the morning work best for you or the evening? Once you’ve decided on that put it in writing and then put it in your phone as a reminder on your calendar, this will help you know that you shouldn’t schedule something during that time.
2. Hit “Play” at home: There are so many at home workouts and exercise DVD’s on the market that are not only cost-effective but they allow you to be flexible in your workouts. When you workout at home you can workout at any time, if you belong to a gym there’s more of a chance that you have to work around the schedule that they are open. Working out at home also gives you that option of privacy, some people aren’t comfortable working out around other people and there’s nothing wrong with that. Working out at home also gives you the ability to multi-task…need to do a load of laundry? No problem! Start the washing machine, push play and exercise while it washes the clothes. Washers done and you’re not done working out? Again no problem, push pause, move the clothes into the dryer and start your workout again!
3. Rise and Shine….Greet the Morning!: I know that we all live busy lives, we all have jobs that demand our attention for most of our day. Some of us have a family and sometimes that’s another job in itself. No time in the evening? Well there are early morning hours that you can still exercise! I know, I know, the morning is not always a good option for everyone. Personally I can’t stand waking up before I actually have to, but I also have the luxury of getting off work at 3:30 every day (for the most part), which gives me more than plenty of time to exercise in the evening. Even if you’re not a morning person it is possible to wake up early and exercise. I’ve done it before. Lay your workout clothes out the night before, if you’re going to workout at home then have the DVD or program or whatever picked out all ready so you don’t waste any time. Set your alarm and you’re all set.
4. HIIT it Hard: See what I did there? HIIT (hit) it hard? No…okay I tried to be funny! Anyways! High Intensity Interval Training (HIIT) if done right can be done in a short amount of time and can be highly beneficial. If you’re focused on what you’re doing and you have a set routine, there’s no reason that you can’t get results in less than 20 minutes a week. Need some inspiration? Check out Pinterest, there are plenty of HIIT workouts on there. The best part is that they will most likely combine cardio and strength training and they will get your heartrate up and take it back own in a way that will increase your calorie burn not only during the workout but or up to an hour afterwards! I promise that you will feel like you spent an hour or more exercising and you really didn’t.
5. Wear a fitness tracker: I know that for those of us that have a desk job it’s difficult to move throughout the day. Sometimes we get so caught up in what we’re doing that before we know it, it’s lunch time and we haven’t even moved from our desk once. According to the American Heart Association, it is recommended that Americans take at least 10,000 steps a day, but studies have shown that by the age of 60, most people are down to about 4,500 steps a day. I never realized how little I moved throughout the day (other than when I was exercising) until I owned a Fitbit. I immediately became more aware and started to make sure that I moved a little bit more. As Fitbits have changed over the years and the technologies have advanced, some of them will now give you a reminder when you haven’t moved in a while. I have mine set up so that my active hours are from 8am to 7pm (11 hours) and the goal for each hour is 250 steps. About 10 minutes before the hour is over if I haven’t reached my goal of 250 steps it will vibrate to give me a reminder to move. If that happens I get up and walk a little. If I have kiddos in my room, I’ll get up and circle the classroom, if my room is empty I’ll get up and walk to the bathroom or walk to the office or the water fountain. Something to get my body moving. You’ll be surprised how motivated you get when you know you have a goal to reach!
Now that I’ve given you some tips and tricks on how to make sure that you can make time to workout I don’t want to hear any more excuses! Now I will say this, please listen to your body! If you are sick or injured there is no reason to push yourself to workout, you are only going to make the problem worse.
What was your favorite tip? Let me know in the comments below!