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5 Ways to Fit Exercise Into Your Schedule

Life can be extremely hectic. Many people work full time jobs, have children, do the cooking, clean the house, do the laundry…the list goes on and on. Add a pandemic to that, and things have really gotten crazy!

When things get wacky, usually the first thing to fall to the wayside is healthy eating and exercise.

Although the American Heart Association recommends that adults get 150 minutes of moderate aerobic exercise each week (30 minutes a day, 5 days a week), or 75 minutes of vigorous exercise a week, even just a small increase in exercise can be helpful. And any exercise, even for just 10-15 minutes, is better than no exercise.

But what if you don’t have time to get to the gym, or don’t want to spend the money on a gym membership? There are plenty of other options!

Here are 5 ways to fit exercise into your schedule:

1. Build a home gym

You can use a spare room, the garage, the basement, or even just a small corner in the living room or your bedroom. You don’t need much for your home gym, and can always add more equipment as needed.

To start, I would suggest a yoga mat, a stability ball, and some resistance bands and/or dumbbells (one light set and one heavy set). That’s it!

If you have no equipment, you can still perform bodyweight exercises like lunges, squats and push-ups.

2. Get outside

Go for a walk or jog, or go for a bike ride. If you live in an area where there is nice weather year-round, you can take advantage of that sunshine and get outside!

If it’s cold, just bundle up and get out there anyway as long as it isn’t dangerously cold where you could develop frostbite or hypothermia, or if it’s icy. Skiing and snowboarding are great recreational winter workout options too, as is ice skating.

3. Invest in some workout videos/apps

There are so many different kinds of home-based workout programs on the market. You are bound to find one that fits your goals. Many don’t require much equipment, if any.

Beachbody On Demand workouts have several programs to choose from based on your goals, and they add new programs all the time. Jillian Michaels also has an app now, and about a million DVD’s you could purchase!

There are also tons of other great fitness apps available for your smartphone, and thousands of great videos on YouTube.

4. Work with someone one-on-one

If you don’t want to go to the gym and workout in front of other people, but you need some extra support, there is always the option of working with a health coach or personal trainer virtually. They can help you develop a personalized workout routine and give you tips on healthy eating and healthy recipes.

Just be sure to find someone who is certified through an accredited certifying body (ACE, ACSM, NASM, etc.) so they don’t lead you down the wrong path.

5. “Always Do Something”

Sometimes you only have time to sneak in a quick 10 minute workout. It happens. Do a few rounds of squats and push-ups and then jog in place for a few minutes. Stretch a little. Done.

It’s not fancy, but it gets your heart pumping, your blood circulating, and your muscles working. So don’t pass up your workout because you can’t get a “full workout” in. That’s a lame excuse.

Any exercise is better than no exercise. So instead of thinking “all-or-nothing,” employ the “always do something” philosophy. If you don’t have the time or energy for a really intense workout, go for a walk instead. Or do some stretches. Do something. Anything.

Below is a great infographic I found from Precision Nutrition about what they call “The Dial Method,” which illustrates the idea of always doing something. The dial is numbered 1-10 and helps you find a workout based on what number you’re feeling that day.

Sometimes life gets crazy and we can’t fit in a 9 or a 10 workout, but a 3 might be more realistic. The dial helps you visualize what that means so that you can continue to stay consistent and always do something, instead of doing nothing.

Source: Precision Nutrition

Even though life can get crazy, there are ways to fit exercise into your schedule. You just have to make the time for it. If it’s truly important to you, you’ll find a way to get it done.

Make your workout something fun or something you enjoy. You are more likely to do it if it is something you enjoy doing, and you are also more likely to get fulfillment from it. Finding a balance between everyday life, healthy eating, exercise, and stress management is the key to living a happy, and healthy, life.

So what can you do today to fit in a workout? How would your life change if you made exercise a priority? What would happen if you let go of the “all or nothing” mindset and followed the “always do something” philosophy? Let me know in the comments!

About Author

My name is Jenn. I’m a wife, boy mom (and dog mom), newish gardener, wannabe homesteader, and a lover of fresh, healthy food. I love to cook, stay active, be outside, and to help people.

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