Top 10 Ways to Make Time For Fitness- Aimee LazarusPosted: Apr 26 in Activity Recommendations, Weight Management Strategies by Aimee
We all have very busy schedules- between work, kids, school, meals and errands , it’s hard to make time for a workout. Here are 10 ways to help make fitness part of your regular routine:
1. Schedule it
“The best way to make time for exercise is to have a written plan” says Chris Evert, 18-time Grand Slam tennis champion. “Decide on the best time for exercise in your schedule and actually enter it into your computer or cell-phone calendar as a repeat event. This way it shows up daily and there’s less chance of you scheduling something during that time. When you check your schedule in the morning, you’ll see it there and from a mental picture of when and how you’ll be exercising that day, which helps you stay motivated.”
2. Organize your to-do list
Organize your to-do list in 3 columns: Family, Work, YOU. List the top 3 to-dos that would make the biggest impact in each column. Block out time on your calendar for specific tasks, and honor those commitments. Prioritize by choosing things that will have the most impact long term, not just today. Realize that it is ok to have some dirty clothes in the hamper, or a stack of mail to be read, but you don’t want to put off your health.
3. Change your TV habit
“Most of us occasionally watch shows we don’t love because we’re bored” notes Franklin Antoian, CPT, founder of iBodyFit.com. “Consider trading just 30 minutes of low-value television time for exercise” says Antoian. Or, if you are going to watch your favorite shows, make your TV time active time. Do lunges, pushups, crunches, planks or jumping jacks while your watch. Purchase some free weights or resistance bands and set them next to the TV- use them during your show, or at least during the commercials.
4. Plan an active date or get-together
Next time you are going on a date with your significant other, or meeting up with a friend, plan an active date. Go to a cycling or Yoga class, take a walk, go for a hike, take a dance lesson or go Rock Climbing. Chances are you and your friend will love participating in an activity together, instead of just sharing a meal.
5. Find a health buddy
Everyone needs a little emotional support on the road to health. Choose a friend, family member or personal trainer to be your cheerleader and encourage you every day. They can work out with you, send you encouraging emails or pick up the phone to remind you to stay on track. You won’t want to let your buddy down, and you can be proud of helping them achieve their goals too!
6. Family First
Involve your family in your fitness pursuits. Schedule family hikes, walks and bike rides, or go to the gym together. Play tag, Wii Fit, or Hide and Seek after dinner. Walk or bike around the block with your kids when you go get the daily mail. When your kids see you doing exercise and making it fun, they will want to be part of it too!
7. Get Help
Delegate some of your responsibilities to your kids ,spouse, or co-workers. Share tasks with a co-worker so you can take a walk around the building at lunch. Have your spouse cook dinner or pick up a healthy dish on his/her way home. Hire a babysitter so you can go to the gym, or arrange for a friend to watch your kids so you can go for a walk or run.
8. Work it in
Walk around the park during your kids soccer game. Do squats while you wait in line at the post office. Lift your baby over your head and do “baby weights”. Do lunges while you pick up all the items left on the floor. Do an extra set of stairs at home every time you need to go up or down. Do sit-ups before you sit down on the couch. An extra minute or two of activity, many times throughout the day, will make a big impact!
9. Wear a pedometer
Set a goal to walk 10,000 steps a day. Pedometers are inexpensive and easy to find. You will walk more if you are wearing your pedometer because you will be more aware of your steps.
10. The early bird gets the worm
Or the workout ….. IF you work out first thing in the morning, you don’t have to wonder all day how you will find time to be active. Pack your gym bag or lay out your walking outfit the night before, and wake up early enough to do your fitness routine. You will feel energized and proud as you start the day off right!
-adapted from Experience Life Magazine with permission, Gina DeMilloWagner