How to Fit Exercise into Your Day
How to Fit Exercise In
If you are struggling to find time to exercise, you are not alone. Many of us find it hard to find time for exercise when balancing work, taking care of kids, doing chores, etc. The American Heart Association’s recommends 30-60 minutes of exercise on most and preferably all days of the week. This may sound overwhelming to some. But there are simple ways to fit exercise in, even with limited time.
The good thing about exercise is, that you can do short intervals throughout the day as long as they all add up to 30 minutes. For example, you could go for a brisk walk for 10 minutes, jump rope for 5 minutes, and mop the floor for 15 minutes. You don’t have to be a marathon runner or join the gym to receive the benefits of exercise by reaching your 30 minute target. No matter if you work in an office or are a stay at home mom, there are little things you can do to fit exercise into your day.
Be Active Outside
Many people enjoy getting outside and enjoying nature and the fresh air. Being outdoors can help motivate you to be more active. If you wish to exercise outside the home, you may:
Be Active While Running Errands
- Park farther away from the store or mall entrance.
- Walk a lap around the store before you start shopping.
- Keep a pair of tennis shoes in your car at all times. You never know when you could squeeze in some workout time.
Get Social
- Form a walking group with your neighbors.
- Take an aerobics or dance class together.
Join a Fitness Club or Gym
- Going to the gym can be a great way to try new workout classes or equipment.
- Paying membership fees can also act as a good source of motivation to exercise.
Join a Team
- Whether it is soccer, softball, or crew, join a sports team through your work or local parks and recreation department.
Fit Exercise into Your Work Schedule
There are many ways to fit physical activity in while you are working. Try the following ideas:
Make the Most of Your Commute
- Ride a bike to work
- Get off at an earlier bus stop and walk the rest of the way.
Use the Stairs
- Fit in a little extra exercise by using the stairs instead of the elevator.
- You may even want to use a restroom on a different level for a few extra steps.
Go for a Short Walk
- Stretch your legs during your coffee or lunch break.
Plan Ahead
- If you travel for work, then plan ahead. Pack your jump rope and workout clothes or choose a hotel that has a gym.
- If you are stuck in the airport for a few hours, use the time to take a walk.
Schedule Workout Time
- Write in a workout appointment in your planner as you would any other appointment during the day.
Make the Most of Your Time at Home
If you are a busy stay at home mom, you may find it difficult to fit exercise into your schedule. Here are some tips to help busy moms achieve the 30 minute a day goal:
Be Active While Watching TV
- You do not have to be a couch potato. Use hand weights, do crunches on the exercise ball, ride a stationary bike, etc. while watching the news or favorite show.
Get the Dog Active
- Take the dog out for a walk, or borrow your neighbor’s dog if you don’t have one.
Get Your Family Involved
- Make it a habit to take the family out for a walk or bike ride after dinner.
Make Household Chores Count
- Doing house work at a faster pace helps you burn more calories and gets the job done faster.
Start Your Day Earlier
- Wake up 30 minutes earlier and start your day out with a jog, yoga, or trip to the gym.
Links about How to Fit Exercise Into the Day
Making Time for Physical Activity
Centers for Disease Control and Prevention— http://www.cdc.gov/youthcampaign/marketing/adults/index.htm
Centers for Disease Control and Prevention— http://www.cdc.gov/nccdphp/dnpa/physical/everyone/get_active/index.htm
Mayo Clinic—http://www.mayoclinic.com/health/fitness/HQ01217_D
Physical Activity Ideas and Programs
America On the Move — http://aom.americaonthemove.org/site/c.krLXJ3PJKuG/b.1776817/k.9981/Individuals.htm
U.S. Department of Health and Human Services: —http://www.healthierus.gov/exercise.html#start
President's Challenge—http://www.presidentschallenge.org/home_adults.aspx
Tips to Help You Get Active
Weight Control Information Network—http://win.niddk.nih.gov/publications/tips.htm
Disclaimer:
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation. The Utah County Health Department/WIC Program disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
