"The only workouts you regret are the ones you didn’t do." ― Shaun T
Introduction | Time management | Commute | HIIT Workouts | The Right Place | Weekends | Equipment |Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
Most people understand that physical fitness is an important component of overall health. Recognizing its importance, taking action, and exercising on a regular basis, on the other hand, may not always go hand in hand. Lack of time, hectic schedules, and various commitments are just a few of the reasons we neglect exercise. Fortunately, there are strategies and approaches we can use, as well as equipment, to encourage more frequent physical activity.
Time management
If you have a lot to do every day and keep a daily plan to stay on schedule, take advantage of this opportunity to make space and plan your daily workout. Setting aside a specific time to exercise will help you stay on track and hold yourself accountable. It may also reduce your willingness to skip, slack off, or make excuses for not following through.
How flexible you are with other commitments may determine the best time to exercise.
If you have flexible working hours, you can exercise before work or take an extended lunch break and exercise then.
Consider how you can manage and adjust your time if you are self-employed or work by appointment.
Shuffle and manage your activities that are not time-limited. Moving grocery shopping and other common errands around can potentially help you find space for exercise.
Learn how to get the most out of your transition time[1].
Additionally, it is important to monitor your energy levels.
If you are a morning person who is most energetic in the early hours, make it a habit to get out of bed 30 minutes earlier than usual.
Working out during the midday or afternoon hours is ideal for some people. Make an effort to find time during or after your work duties.
If you have a lot on your plate, having good time management skills and a daily planner can be life-saving.
"No matter how busy you are, you should always take the time to plan. The less time you feel you have to spare, the more important it is to plan your time carefully. Spend only ten minutes at the beginning or end of the day planning, and it will reward your efforts many times over."[1]
Change your commute routine.
Another way to approach exercise and exercise timing is to acknowledge the fact that if we keep an open mind, we can turn various daily activities into opportunities for incorporating more movement. And the commute time to and from our place of work is a great one. There are a couple of possibilities to increase exercise throughout the day.
Depending on the distance and infrastructure, consider traveling to work by bike. Cycling is known for its beneficial effects on health and fitness[2][3][4].
If you take public transportation to work, try getting off the bus, subway, or tram a stop—two or even three stops—earlier than usual. It will give you an opportunity to walk. Brisk walking improves fitness and health[5][6][7].
Although these forms of physical activity may not be commonly considered workouts, they can help counteract the time spent sitting down and being inactive. They energize the body and help with mental clarity, whether it is in the early morning hours or in the afternoon.
Make your exercise routine shorter but more physically challenging.
Many people avoid exercise routines that last more than 30 minutes. Taking a sports or fitness class of any kind at a local gym may be difficult to fit in if your days are already full. To address this and reduce the amount of time required for exercise, choose workouts that are shorter in duration but increase the intensity from low or moderate to high. These workouts are referred to as HIIT [high-intensity interval training]. They are divided into two activity phases:
The first phase involves repeating a high-intensity exercise for a set period of time.
The second phase is a rest period after an interval of exercise.
HIIT workouts are adaptable because you can choose the type of exercises you want to do. You might want to do a whole-body workout one day and only a lower- or upper-body workout the next. Performing HIIT training on a daily basis, however, is not recommended. Its high intensity puts a lot of strain on the body and necessitates a longer recovery period. According to a study[8], HIIT should take no more than 40 minutes per week for people who exercise recreationally. People who regularly exercise and concentrate on moderate-intensity workouts can perform HIIT for 60 minutes per week.
Furthermore, because HIIT exercises are not appropriate for everyone, there are some health restrictions on who can do them. Before attempting it, consult with your doctor.
Choose the right place.
Taking into consideration how your days go, it is up to you to decide whether your schedule allows you to do more indoor or, rather, outdoor physical activities.
Consider indoor workouts if:
you work from home or spend a lot of time indoors, taking a break and stepping away from the computer or desk for 20 minutes can give you that time to exercise, strech, and work your body. Walk the stairs or use commercial breaks on TV for physical activity.
you enjoy sports and fitness classes at your local gym or sports center. For those who struggle to stay motivated to exercise at home, going to the gym before or after work is a good option.
Consider the outdoor exercise if:
you commute daily to and from work. Consider cycling or walking instead.
you have a pet that requires daily walks, it provides a wonderful opportunity for jogging or inline skating in a park. Taking a dog out every day creates a great opportunity for a jog or inline skating in a park.
have a garden that requires regular care. Daily gardening tasks create favorable conditions for physical activity outside.
Make the most of the time you have. Recognizing certain routine activities as opportunities to increase your physical activity will allow you to get those extra minutes of exercise in throughout the day.
Make weekends count.
Our lives are typically the busiest during the five working days. Because of that, we tend to compensate for this hectic time by resting and relaxing more on weekends. As tempting [and often necessary] as it is to spend the day doing the bare minimum, such as watching TV, playing games, or catching up on social life, recognize that such days also provide the most free time for a workout. Spending 30 to 45 minutes per day on actual and wholesome exercise will help you compensate for the shorter and less intense physical activities you did during the week.
The most difficult aspect of weekend exercise may be finding the motivation to do it. If you are having difficulty with it, it is best to complete it as early in the day as possible. Getting it 'out of the way' can help you focus on what comes next. It will also provide you with more energy for other activities.
“Action is the foundational key to all success.” – Pablo Picasso
Invest in the right equipment.
To be honest, many types of exercises do not require equipment. Brisk walking, jogging, and bodyweight exercises all involve little to no equipment. However, the following items can make exercise more accessible and easier to perform:
Exercise ball: in addition to its many applications during various types of workouts, it will also serve as an excellent substitute for a chair at your desk. Simply sitting on the ball while working will engage and strengthen your core muscles.
Stationary bicycle: This type of bike is ideal for bad weather days or incorporating workouts while doing something else. Cycling while watching TV, listening to music, podcasts, or listening to an audiobook will make exercise more enjoyable.
Dumbbells and resistance bands: Resistance bands are an excellent tool to have on hand. They are small and lightweight. If you work long hours in an office, sitting at a desk, and doing computer work, doing bicep curls, rowing, leg extensions, or oblique twists on a regular basis will benefit your fitness and won't take you away from your duties for long.
Skipping rope will help you incorporate cardio exercises into your daily routine. To make it more difficult, alternate between different skipping rope exercises. You can use skipping rope to create a great, quick exercise routine.
A pull-up bar is more of a piece of home equipment than something you'd put in at work. However, if you work from home, having a pull-up bar in a doorway allows you to strengthen your upper body during your breaks from your obligations.
The right equipment can help you stick to your exercise routine. Use any opportunity, no matter how brief, to do something that will benefit your body and its fitness level. Some of these items are small and compact enough to travel with or keep in a desk drawer. Use them whenever possible because any form of movement is preferable to prolonged sitting[9][10].
Final Thoughts
Including more exercise in your daily life can be a challenge if you are a busy person with a lot to accomplish every day. It also should not be an excuse to give up on physical activity altogether. The key lies in identifying opportunities, such as small time windows and transitional moments, and using them to your advantage. You might not have time every day or even during working days to do a full workout session. But incorporating some of the strategies mentioned above can increase your physical activity, make you feel better, and boost your health.
Furthermore, recognizing the 'all or nothing' approach as unhelpful will push you to make incremental changes in your lifestyle that will get you moving more. Any physical activity, even the smallest one, is better than spending the day sitting down, whether at your desk, in a car, or on public transport.
Takeaway Points
Having a good daily plan and writing down your commitments helps your organization and helps find space for additional activities, including exercise.
Modifying daily routines, such as commute habits to and from work, can help you engage in more physical activity.
Increasing the intensity of your exercise can compensate for its shorter duration.
Make weekends count.
Consider investing in workout equipment that will help you achieve your fitness goals.
References
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