Problem for busy people: carving out time for exercise amid their demanding schedules.
Solution: 4 simple methods, each supported by science, to help seamlessly integrate exercise into said demanding schedules.
1. Prioritise and Schedule
Treating exercise as a non-negotiable daily commitment has proven benefits. A study published in the Journal of Behavioural Medicine found that individuals who scheduled their workouts were more likely to maintain consistency. By slotting it into your calendar akin to essential tasks or meetings, the likelihood of adhering to your exercise routine significantly increases, emphasising the importance of consistency in achieving long-term health and fitness goals.
Think: I am worse without exercise. So, if I want to do everything else in my schedule, well, I need exercise.
2. Be Active During the Day
Incorporating physical activity into your daily routine is achievable through simple adjustments. Research from the American Journal of Health Promotion reveals that adopting small, active habits throughout the day contributes significantly to overall well-being. Opt for the stairs over the elevator, consider walking or biking to work when feasible, or take brief breaks for a brisk walk – collectively enhancing your daily physical activity.
Think: Damn, I didn’t/can’t exercise today. But I know 10,000 steps is as good as a workout.
3. Short, Efficient Workouts are Key
Short, efficient workouts, commonly known as high-intensity interval training (HIIT) or circuit training, offer practical solutions for time-strapped individuals. A study in the Journal of Sports Science & Medicine highlights that these workouts, lasting 15 to 30 minutes, deliver substantial benefits. With brief bursts of high-intensity activity followed by short rest periods, they prove effective for those with limited time, providing a feasible approach to achieving fitness goals. Try this 10 min home workout with Adz
Think: Millions of people have transformed their body with HIIT alone, I can squeeze one in today/tomorrow at ______.
4. Early Morning Workouts
Scheduling workouts in the morning can significantly impact adherence and energy levels. According to research in the British Journal of Sports Medicine, morning exercise not only enhances consistency but also boosts energy levels throughout the day. By completing your workout early, you minimise the likelihood of external commitments interfering and set a positive tone for the rest of your day.
Think: If I don’t want anything getting in the way of feeling good, reaching my goals AND getting more done in my day.. I will start my sleep routine early to wake up early. Dinner, little less Netflix, Shower, Bed, Read, Sleep.
Success in maintaining health and fitness, particularly for busy individuals, hinges on making the process as seamless as possible. The key lies in consistently incorporating workouts into your routine. It’s about finding time week after week, month after month, within the context of your hectic and busy life.
Think: We all have 24 hours to play with. Some people have 5 kids and STILL exercise. ..Dang!
Written By Tristan M. Forbes