Finding time to exercise is essential for your health and fitness, but it can be difficult when you have a tight schedule. These health and fitness tips for busy people will help you stay fit without adding an extra burden to your day.
Plan your workouts in short bursts that fit your daily routine. This could be as simple as taking the stairs or walking to work instead of driving.
1. Take a Fitness Class
Many people find that getting motivated to exercise is a lot easier when they’re doing it in a group setting. Taking a class can be a great way to make new connections in your community and work out with a buddy – who’s also likely on the same fitness journey as you.
You can also ask your instructor how to (safely) push yourself further in class. It’s easy to get discouraged when you’re the only person who doesn’t know the workout by heart, but an experienced instructor will help you keep your motivation up.
If you’re short on time, try a high-intensity workout that will torch calories and build muscle in just 30 to 45 minutes. You can even take a class on your lunch break.
2. Plan Physical Activity in Short Bursts
Working exercise into a tight schedule is difficult for many people. In fact, it may be one of the main obstacles for those who are serious about their health and fitness journey.
The key is to plan your activities in short bursts rather than trying to fit a full workout into your day at once. For example, taking the stairs instead of using an elevator, walking to a meeting on another floor or exercising during your lunch break are all great ways to increase your activity level.
Studies show that multiple mini workouts throughout the day are as effective as a single session of intense exercise. Make these exercises a part of your routine to achieve the long-term health and weight loss goals you’ve set for yourself.
3. Keep a Pair of Running Shoes and Athletic Clothes in Your Car
For many busy people, finding the time and motivation to head to a gym or workout at home can be challenging. But, there are a few tricks that can help you stay healthy on the go.
Having the right shoes and clothing in your car can make a huge difference when it comes to staying fit. While Chuck Taylors may have been considered athletic shoes in the 70s, they’re not going to cut it when you’re lacing up for a 5K or mile run.
In addition to a good pair of running shoes, you should keep a pair of light athletic clothes in your car. This includes things like moisture-wicking boxer briefs and cushioned socks. Having these on hand will prevent chafing and will make your runs more comfortable.
4. Take a Break from Sitting
Sitting for long periods of time has been linked to higher risk of death from all causes, including heart disease. A study found that people who sat for shorter bouts of time throughout the day had a lower risk than those who sat for longer stretches at a time.
Make a goal to take a break from sitting every 30-60 minutes. It doesn’t have to be a big break – a couple of minutes of moving around will work. Walk around the office or do some desk stretches.
It’s also a good idea to wear comfortable shoes for walking and standing, as you don’t want to be distracted by sore feet or have to stop because of pain. Also consider using activity monitors that give you a warning or vibrate when you haven’t moved for too long.
5. Take Advantage of Extra Free Time
When you have little chunks of free time in your day, make sure they are used for things that are important to you. It is often easy to fall into habits like wasting time on social media, chatting too much at the water cooler or watching TV.
The “Golden Hour” of right after work is an incredible block of time that can be used for Essential things, like exercise or spending quality time with family. Make this a priority, and schedule the rest of your day around it.
During your busy week, keep a list of workouts in your phone or on paper that you can do when you have a short window of free time. This will help you get in a workout without having to plan out a long session.
