Finding time for exercise can be challenging, especially with busy schedules and multiple responsibilities. However, incorporating physical activity into your day can have significant health benefits. The 24 Hour Movement Guidelines for Canadian Adults recommends 150 minutes of moderate to vigorous exercise that work the heart and lungs (walking, running and cycling), along with two days of muscle strengthening (dumbbells, barbells and weight machines). For most people this will require 20-20 minutes of exercise most days of the week.
Here are three effective strategies to find that time without adding more stress to your week:
1. Morning Routine Adjustment
Start your day with exercise by waking up 30 minutes earlier. Yep, I know this is not what many people want to do. From one non morning person to another, I get it. Making this adjustment, might require going to bed earlier. Think of it as an investment into your health. The benefits of morning exercise include increased energy levels, a positive mindset for the rest of the day, and feeling oh so good about getting that workout done and out of the way.
Here’s how to make it happen:
- Set a consistent sleep schedule to ensure you get enough rest. This means going to bed the same time each night.
- Set out your workout clothes the night before to minimize morning preparations.
- Choose an exercise you enjoy, whether it’s a brisk walk, yoga, weights class or a home workout video.
2. Active Breaks During the Day
Most adults sit too much. Utilize breaks throughout your day for short, effective workouts. For many of you this means actually taking breaks. So think of this as some encouragement to practice some much needed self care. This approach is helps you get 30 minutes of exercise without needing a dedicated time slot. Great for people with unpredictable schedules.
Here’s how to make it happen:
- Take a 10 minute (more if you can) walk during lunch or breaks to clear your mind and get moving.
- Perform desk exercises or stretches if you’re working from home or at an office. Take phone calls standing or moving about your space.
- Use a fitness app or video for quick workouts that can fit into small time slots.
3. Combine Exercise with Daily or Social Activities
Integrate physical activity into activities you already enjoy or need to do. This method makes exercise feel less like a chore and more like an enjoyable part of your routine. This is a great approach if you really just don’t like exercise.
Here’s how to make it happen:
- Walk or cycle to nearby destinations instead of driving.
- Turn house chores like vacuuming or gardening into a mini-workout by increasing intensity.
- Use social time with family or friends for active outings, like walking, hiking or playing a sport.
By incorporating these strategies, you can create a sustainable routine that includes 30 minutes of exercise, promoting better health and well-being. Which strategy will you try first?
Until Next Time. In GOOD Health
Chinwe Asagwara