“I don’t have time”. As a coach I have heard this phrase a lot. Too many people are too busy with life to squeeze in that sweaty workout. But deep down you know the benefits of exercising and know you should find the time to do it. Well no more excuses, you will find 30 minutes every day to keep physically active with various easy and cheap ways to do it.
• No time
• Busy with the kids
• Busy with the pets
• Running your own business
• Full time manager running a million errands
• Cannot afford gym membership
• Lack of motivation
• No desire to workout
• No energy
• Low self-esteem
• Negative association
• A fear or barrier in place
Everyone is busy these days, yet many seem to find the time to watch TV, social network or do… nothing. However what many seem to forget is the negative outcome this laziness can have on the body and the effect it will have on health further down the line. What will happen if you don’t exercise? Keeping active can be more than just going to the gym and all it takes is a little step in the right direction.
The Benefits of Keeping Active
• Improved energy
• Boost in confidence
• A zest for life
• Better health
• Increased fitness
• Stronger muscles and bones
• More positive
• Increased mood
• A change in body composition
Think of what you stand to gain by making the time every day to keep your body active. If you want the benefits listed above and genuinely want to workout, you will make the time.
Here are various ways to make it easier:
1. Find five minutes. If you truly struggle with time most days, then taking five minutes each day at first will help. In those five minutes you can go for a little walk or do some stretches. We all have to start somewhere!
2. Limit screen time. Instead of aimlessly wasting time day after day on the phone or computer, turn your attention away from the screen and get active instead. Give yourself a time limit on the internet and then once you are done do your exercise.
3. Micro-workout. During work hours make a decision to move the body every hour. For example: stretch the body, go for a little walk, do 20 squats, lunges or push ups (of course take into account your work situation).
4. Get out the leash. Walk your dog every day twice a day – a fantastic activity for mind and body.
5. Be an early bird. Get your workout in before the busy day begins. Whether this means a workout at home or going to the gym on the way to work, make it fit with your schedule.
6. Make it an appointment. Schedule your workouts in the diary just like you do with any other appointment, that way it will be better managed and easier to fit in each week.
7. Say no. Perhaps you are taking on too much? If you find that you really want to make time for exercise but don’t then it is time to look at your priorities. Yes you have certain responsibilities and there are some that must be done, but it is ok to say no to others. Start to understand what is important to you and make more time for the true priorities in your life.
8. Use your body. A simple bodyweight workout can easily be done at home without concerns for a gym, travel time and equipment. Incorporate a mix of squats, lunges, push ups, burpees and the plank. Give this a go:
• 15 squats
• 20 lunges
• 15 push ups
• 10 burpees
• 30 second plank hold
• Rest as required
9. One tool. If you could own one piece of equipment choose a kettlebell or skipping rope. Either of these can be incorporated to a simple workout to raise the fitness factor.
10. Tabata. With any of the movements listed above, including the kettlebell or skipping rope you can do a series of tabata workouts. A tabata is one movement for 8 rounds with 20 seconds of work and 10 seconds of rest. For example:
• Tabata 1: Kettlebell swing
Once all 8 rounds are completed rest 1 to 2 minutes, then:
• Tabata 2: squats
Once all 8 rounds are completed, rest 1 to 2 minutes, then:
• Tabata 3: skipping
Give these tips a go and notice the boost in your body!