Working Out When You Don’t Have Time to Work Out

Published: 5/21

If you’re like most Americans, you have a packed schedule, and it may be hard to make the time to workout.

The health benefits of exercise are tremendous and may protect you from:

  •     Heart Disease
  •     Stroke
  •     High Blood Pressure
  •     Non-Insulin-DependentDiabetes
  •     Obesity
  •     Back Pain
  •     Osteoporosis
  •     Stress
  •     Depression

If you could bottle these benefits into a daily pill and take it, you would. Unfortunately, no magic cure-all pill can provide all of these health-saving benefits.

Here’s the thing. When a friend wants to have lunch or go shopping, you find a way to fit it into your schedule. The same should be true for exercise. Ultimately, we control what goes onto our calendars, which is why we should make healthier choices.

Here are some tips to incorporate exercise into your busy schedule, even when you think you don’t have the time.

Combination Exercise

Some types of exercise can be combined with your work tasks. For example, if you need to listen to an audiobook or watch a video lecture, these are easy to do during a workout. If you are tasked with returning phone calls, try doing this while taking a midday walk.

Make Appointments

Set aside a specific time every day that works with your schedule to do a workout. Block this time off every single day. You can alternate strength training, cardio and even meditation or yoga into your schedule. Treat it like a firm recurring appointment on your calendar.

Juggling Kids

Finding childcare is challenging, especially when you need some time to really focus on those extra reps or cardio push. Childcare solutions depend on your children’s ages, but here are some great solutions so you can fit in a workout.

  • Gym with a Kids’ Room– Chances are if you have kids and hit the gym, you already know the key to selecting a gym that has childcare. However, if you like to run in your neighborhood or bike around town, replace one or two of these sessions with a gym one – the treadmill and a spin class are great alternatives that can give you childcare benefits.
  • Workout Where Kids Are – If your kids love to play outdoors in the afternoons, move your workout outside and bust out some playground strength moves. Many bodyweight routines make it easy to catch a workout wherever your kids are – including if you’re waiting for them in gymnastics or dance class.
  • Stroller– For the pint-sized children, invest in a jogging or walking stroller and head outdoors. You can even work in some strength exercises in between your cardio sessions.
  • Take Turns– If you have a friend that also likes to workout, see if you can alternate days taking care of each other’s children so you can both reap the benefits of a healthy exercise routine.

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