How do I find time to exercise?

There are many things you can do to fit exercise into your busy schedule. The first thing to remember is that you don’t have to workout for hours to get an effective full body workout. You can get everything you need done in just 30 minutes. For people with busy schedules, I suggest that they do this 30-minute workout first thing in the morning. This way the workout is done and they can focus on the rest of their day without worrying about making time for fitness. I also find that if busy people wait until the evening to work out it gives way too many opportunities for unexpected things to come up (such as working late or having to drop the kids off at an event) which interfere with their workout schedule. If getting to the gym takes too much time during the week, people can workout in their homes during the week and workout in the gym on the weekends. Home workouts save travel time and can be competed with little to no gym equipment.

If the mornings are not a good option, you can workout in smaller segments throughout the day. For example, you can do a quick 10-minute workout in the morning at your home, take 10-minute walk during your lunch break, and another 10-minute workout in the evening. You can also make time for fitness by changing your daily habits. Things such as taking the stairs or parking as far away from the door as possible will all contribute to your health.

Here are a few ideas that might help you squeeze-in exercise throughout the day:

• While brushing your teeth, do squats, lunges, or alternating glute squeezes.
• While sitting in the car waiting for your child, do a seated crunch or glute squeezes. You can also perform stretches for your triceps, neck, upper back, or forearms. Or hop out and do incline pushups on the hood of your car, stationary lunges at the side of your car, or statically stretch your hip flexors.
• Stand on a single leg while waiting in line at the grocery store or do calve raises. Both will help with balance.
• When on the phone and on hold, do squats or march in place. And if you place the call on speakerphone, you can do just about anything. See how many sets you can safely pack in before the person answers!
• Plyometrics can be performed in a short amount of time. If you do not have any injuries, you can break out these exercises in a jiffy! Waiting for a pot of water to boil for dinner? Quick, hit the floor and do mountain climbers or squat thrusts. 
• In a store, waiting for your wife to come out of the dressing room? Find some wall space and do a wall-sit for 30 seconds to 1 minute at a time.

Example of a split routine:

• Step 1: Five to 10 minutes of flexibility in the morning as soon as you roll out of bed or while you are catching the news.
• Step 2: Lunch break – Walk for 10 to 30 minutes.
• Step 3: When you get home from work, take five to 10 minutes to knock out three sets of three to four basic exercises (lunges, squats, pushups, jumping jacks, etc.). Get your family involved too!

Time is a big reason why people fail to reach their fitness goals.  You do not need fancy equipment or a lot of time to exercise.  Exercising can be as simple as running around and playing with your kids.  You need to decide how important exercising is to you.  What is your fitness goal?  Once you make it a priority you will find that you do have an extra ten minutes here and there to exercise.  If your goal is to do 30 minutes of exercise per day, try breaking that up into smaller 5-10 minute sessions throughout the day. 

Finding time to exercise depends a lot on your motivation. I exercise at 5:30 in the morning and am at work by 7:30. I made that decision because I want to spend time with my children in the evening. You can always squeeze in 10 minutes at different times. It does not say you have to do your 30 minutes all at once. Example is walking up 3 flights of stairs instead of taking the elevator. Look back on your day and identify times you could have done some type of exercise.

A time journal is a good way to find out how you are spending your time so you can figure out where you have gaps of time. Some of those gaps of time can be used for exercise.

This is a question of time management and prioritizing what is important to you. I fully understand that we lead busy lives and sometime get caught up in “the thick of thin things.” We often say,” I should workout.” But we often don’t prioritize exercise in relation to all the other things we do in the day. I understand, work is tough, the days are long, and it is even tougher when you have children BUT…

 My suggestion if you do not have a daily planner, GET ONE! I promise no matter what work you do, activities you are involved in, or chores you do on a daily basis; you will work better and be more effective with a daily planner that has the hours of the day broken down into 15 minute blocks. Then you can schedule everything you need to do, especially your workouts. After you see what you have to do each day on paper I am sure you can find some time for exercise. If not, prioritize your workouts and wake up earlier or go to bed a little later. The brutal facts are there, most major diseases can be prevented with proper exercise and healthy nutrition. Those who work out consistently live longer healthier lives. So next time you say, “I should work out.” Stop yourself and instead say, “I MUST workout.”

If this question has come up for you as an obstacle to starting an exercise program, you most likely have a time management challenge. By addressing your overall time management, you will indirectly solve this obstacle and open up more time for other things as well.

Ralph Simone of Productivity Leadership Systems created a simple funnel system for individuals to manage their weeks as they relate to their goals. The slogan of the funnel is aptly named "Slow down to go faster". The funnel starts with an exercise to challenge your thoughts on your overall purpose and values and the intended outcomes that are identified from them. This exercise is fundamental to addressing time management. The identification this provides creates the blueprint for your life. 

At this point the funnel addresses the challenge of finding time. Ralph considers exercise Energy Renewal. Energy renewal consists of physical, mental, and spiritual renewal. Exercise can spill into all of these categories, and is an absolute must in helping you fulfill your purpose, values, and goals. Energy renewal is to be performed on a daily basis, which then becomes a high priority when filling out your daily calendar. 

Filling out the daily calendar starts with only activities that achieve your goals, and exercise is a prerequisite. Once you have filled out the highest priority events, you than address the day to day activities. These activities are needed, but do not necessarily help you in achieving your goals. The funnel suggests looking at these activities and choosing which ones you can delegate, automate, or eliminate. 

The most important aspect to solving how to find time to exercise is to elevate the importance of exercise. That exercise sets the table for you achieving your purpose, values, and goals. If you can accomplish this, exercise will become a lifelong activity.

Visit Ralph Simone at www.productivityleader.com for more information regarding the planning funnel.

The most common question I hear about exercise is not about what to do or the benefits of exercise, but "How can I find time to exercise in my busy day?" Here are some solutions I have found to this very real problem:

• Put your treadmill or tread climber in a room with one of your televisions. Tape your favorite show or pop in your favorite DVD and watch it for 30 minutes while you exercise. Because my day is so busy, I "Tivo" Oprah or my favorite evening shows watch them while I exercise. Then I do a few sit ups and lift weights a few repetitions.
• Exercise throughout the day. Take your dog for the morning walk at a fast pace. Get home and walk her again briskly for a few minutes. After starting dinner, maybe get on the floor and do some yoga or stretching.
• During your lunch hour walk briskly on your first half hour and pick up and eat your lunch on the second half hour. The sunlight during this time is an added benefit that science shows makes you feel better.
• Whenever possible take the stairs at work or at the mall. When I shop at the mall I try to walk around briskly for a few minutes before or after I shop.
• For parents with younger children you can discover creative ways to exercise during your day. Take the kids with you and walk the dog in the morning. You can put on an exercise tape of Tae Bo or any other fun exercises and make it a family affair by having the children exercising with you. Anytime during the day or evening throw on some of your favorite lively music and dance with your children and your spouse. This makes exercise playful and teaches your children at a young age to keep their bodies moving.

I have given you just a few options about different exercises. If you don't have time to attend class, do what I do. Rent a videotape or DVD of a type of exercise you are interested in and try it. If you like it, do it at home on your schedule and you will keep it up.

To find time to exercise, list the times of day when you can increase your activity level. Because many people often say that lack of time is the biggest reason for their lack of exercise, think of things you could do later or not at all so you can place your need for exercise higher on your priority list. The things we do reflect our priorities. Get your family to pitch in on chores so you can have more time to get healthy. Take your young child along and set a positive example (carrying a baby in a sling or backpack greatly improves the outcome of any exercise program). Instead of having sedentary meetings, go for a walk together.

One of the most common excuses for not exercising is "I don't have the time." But most of us have more time than we realize. It doesn't take a lot of time to move your body a little more than you're moving it now, and every little bit of exercise counts. Look for hidden opportunities to be active throughout your day, and take advantage of them. Each morning, while you wait for your coffee to brew, do back leg lifts at your kitchen counter or jog in place. At your child's soccer game, walk up and down the sidelines versus sitting in the bleachers. Take the stairs, sit on a balance ball at work if you can, and use part of your lunch hour to take a quick walk.

Every night, write down what time you'll walk or do other exercise the next day. This moves your intentions out of la-la land and into the real world. Then, start by exercising for just 15 minutes a day. If you find yourself making excuses, think about how good you'll feel when you're done. Focus on that amazing post-exercise "high" -- and put one foot in front of the other.

Take the RealAge Test!

Time is one of the biggest factors people give for not exercising. Although this is reality for people it's also about priority. Part of the process of finding time for exercise is being clear how you spend your time to see where there might be gaps of available time for exercise. Another part of the process is prioritizing. In life there are many priorities: work, family, friends, etc., but ask yourself what some of your other priorities are. If your priorities/values include health, movement and happiness then exercise would be a natural part of fulfilling those values. If this is the case then it's important to prioritize exercise into your daily life. 

Regardless, trying to find time to exercise is hard but here are a couple of tips to keep in mind. It may sound cliché but take the stairs, park a half-mile from your office, suggest that family time include physical activity or start a walking club during lunch at work. Think about how you can add a little bit of exercise into the things you already do. Try wearing a pedometer adding a few more steps everyday. 

Whatever you do make it fun and do it with someone whose company you enjoy. Both of these elements will make finding time to exercise much easier and much more pleasant.  

Having no time is one of the most common barriers–real and perceived–that you will have to overcome if you are to be successful.  Here are a few tips to help you find time to exercise:

• Establish exercise as a priority; design a plan around your priorities; stick to the plan.
• Exercise first thing in the morning before the demands of your day become too great
• Break up your normal workout into shorter sessions. Instead of 30 minutes of continuous moderate physical activity, take three 10-minute walks.
• Look for dead time when you could be active. For example, use the time you usually watch your child practice sport to walk or jog around the field. You can still watch your child but also get in some moderate physical activity.
• Combine activities. Have walking meetings at work or walk on a treadmill while watching the news or your favorite show.
• Share the load. Delegate household responsibilities with your spouse or children so that you have time to work out.

If your schedule is already busy, you will need to identify activities that you can postpone, delegate, spend less time on, or eliminate. Time will not magically appear. Schedule times to exercise in your calendar. 

Lack of time is the number one reason that most folks don't exercise. I find that my schedule gets rather busy too, and if I don't schedule exercise, it's possible to miss it. Scheduling is key to getting it done. If you had a doctor's appointment or a client appointment, you wouldn't just miss it, right? You should treat yourself as just as important. Each week, figure out where you need to be, and write into your schedule/planner/calendar your daily exercise. You'll be surprised how much that helps you fit it in.

Today, see if you can identify the areas where you could better use your time. Think about ways you can re-prioritize how you spend your time, and change unproductive habits into healthy habits.

For example, are you spending more than an hour doing anything unproductive? Like watching TV, or gaping at the internet. (I use these as examples, because I am often guilty of this.) How about using this time to work out instead?

During your lunch break, spend the first 10 or 15 minutes walking around the building, up and down the stairs, or outside if the weather is nice. Just this little bit can increase blood-flow and circulation, and even perk you up.

At the store or office, park as far away from the building as possible. This extra walk will do you good and every step you take adds up. I also like to walk my shopping cart all the way back into the store for good measure.

At work try to keep moving throughout the day. Especially if you have a desk job. When you're at the copy machine, try some calf raises. Try to get up and walk around at least once an hour. Practice good posture when you sit. Keep a water bottle at your desk; you will stay hydrated and have a reason to get up a couple more times to use the restroom. 

Set your alarm 10 minutes earlier in the morning for some stretching, Pilates, or pushups. Then before bed, do another 10 minutes of stretching or yoga.

During your home routine, see if you can add a morning or evening walk. Do lunges to the restroom when you need to go. Do 10 squats every time the phone rings. Try calf raises while brushing your teeth.

If you were to add up 10 minutes of exercise in the morning and evening, 15 minutes at lunch and, say, another 15 minutes for all the other little bits of walking you got in, that equals about 50 minutes of extra activity for the day! And that is how us busy folks can find time to exercise.

 

Prioritize: without your health you have nothing. Get up 10 minutes earlier and go to bed 10 minutes later. If you watch TV, exercise during your commercial breaks.

The real question is, how can you afford not to MAKE time for exercise?

Here are some ways to work exercise into your schedule:

• Park farther from your destination so that you will be walking 10 minutes to and from your destination.
• Walk or bicycle to do your errands.
• Take the stairs whenever you can.
• The next time you find yourself passively watching television, multitask! Do some squats, leg lifts, and other stationary exercises.

When struggling to find time to exercise, try fitting in 10 minutes at a time.  Most of our clients are busy professionals and parents who often find it hard to fit in a full hour of exercise everyday.  Which is why 10 minutes at a time is essential to staying healthy and fit.  Try taking a brisk 10-20 minute walk during lunch. Or quick moment throughout the day to fit in a few seated core exercises or pushups at your desk.  My personal favorite is to sneak in a few leg and standing yoga postures while cooking dinner at night.  Finding ways to be active throughout the day can help you to make exercise a priority on those days when you have more time.