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You spend your day planning meals, packing lunches, and cleaning clothes, perhaps all while sitting at your full time job. Your day is so packed with taking care of everyone else that before you know it, the week is over and you realize you haven’t had a minute to yourself. If you are really struggling to meet your exercise goals for the year, check out these tips on how to make it part of your daily routine.
Many gyms will open around 5am and some are even open 24 hours. Believe it or not, there are people who exercise at 2am and you will not be alone if that is the best time for your schedule. Ideally, if you know your kids have to be up by 7am, you hit the gym around 5:30am, have an efficient workout and make it home in time to get everyone ready for the day. If an evening workout is your thing, put everyone to bed around 8-9pm and hit the treadmill for a bit before the end of your day. Of course, this all depends on your energy level throughout the day, but productivity and efficiency tend to spike after just 20 minutes of exercise in the day.
Trainers have worked tirelessly to create workouts that can be done at home, at work, at school, or wherever you need to be. Desk workouts can include pushups against the desk, squats beside the table, lunges around the office or jumping jacks between tasks. If you work in an office setting, you are likely not the only one who could use a break. Gather some colleagues and take the stairs up and down, or get a step counter and make it a fun competition!
This one can be trickier depending on the age of your kids. For toddlers and babies, there are plenty of workout DVDs and online videos that take 20-30 minutes of your time and involve using your toddler as some resistance. For younger kids, consider having a dance party in the living room, where everyone gets their heart rate up and enjoys a couple of good tunes. And of course for older kids, helping them practice their moves on the soccer field, going for a hike or taking a jog through the neighborhood encourages them to see activity as part of a healthy lifestyle.
Again, this may not be feasible for everyone, but programs exist for the purpose of allowing parents to exercise. Goodlife has created a JUMP program at certain locations where kids can enjoy a daycare-type setting with an adult, while you enjoy your classes and get your workout in. Consider asking family members or friends to babysit for an hour while you take some time for yourself or hire the next door neighbours teenager to make some extra cash for an hour or two after school.
Exercise improves productivity and increases efficiency in the workplace. This is why so many employers are eager to provide staff with access to a gym and encourage a healthy lifestyle - It’s a win-win situation. If you have a good relationship with your boss but are unsure of flexibility in your work schedule, consider scheduling one morning off per week, or adjusting your day to start a bit later so you can still get the work done. It doesn’t hurt to ask!
The 2016 fitness trends were all about High Intensity Interval Training workouts that leave you drenched in sweat in just 20 minutes. It doesn’t drag on and leaves you feeling stronger and accomplished in a short period of time. If you have less than an hour to fit your workout in, consider keeping it short and sweet with YouTube videos and websites that don’t require any equipment to get your blood pumping.
If you are finding it hard to exercise, and always seem to be entertaining guests, consider modifying the type of activities you do with guests. For example, after dinner with friends, suggest everyone go for a 20 minute walk before dessert. If you enjoy exercising with friends, consider signing up for a Zumba class together or check out the local Groupon deals that allow you to try something new without breaking the bank.
Finding time for anything is a challenge when your day is stacked with tasks and you don’t have enough help to accomplish everything. Exercise is no different, and is a key factor in optimal physical, mental and emotional health. Once you find the right work-life balance, you can reap all the rewards of fantastic energy and your body will love you for it.
Material on this website is provided for informational purposes only. It should not be used as a replacement for medical diagnosis, treatment, or professional medical advice. Always seek professional medical consultation by a licensed medical or naturopathic physician for diagnosis and treatment of any medical condition. Please seek medical attention immediately if ever concerned.