By: Sondra Lieder, CSCS, CPT
You just put in a long work day, shuffled the kids to soccer and
dance, put dinner together, helped with the homework and still haven’t checked email… and your personal trainer expects you to fit in a workout? It’s no wonder people find it difficult to make time to exercise. The Centers for Disease Control and Prevention (CDC) recommends adults participate in at least
150 minutes of moderate or 75 minutes of vigorous activity per week and two days of muscle-strengthening activity. That is equivalent to approximately 20 minutes per day. The American College of Sports Medicine reports that less than two-thirds of adults in the United States get the recommended minimum amount of exercise. If you find yourself bailing on exercise, try some of these tips to incorporate fitness into your daily routine.
1. Sign off of Facebook and shut the computer off!
2.Pick out your workout clothes the day before
and have your gym bag and lunch ready to go for the morning.
3. Include your friends, family and coworkers in your goals. Having a supportive and encouraging support system makes skipping workouts less tempting.
4. Find a personal trainer in Austin so you can get an individualized fitness plan to save time. This decreases the risk of getting injured and makes the most of the time that you’ve set aside. There’s no point in going to crossfit with 20 other people and working out until you hurt yourself. You’ll end up in pain and put yourself out of commission for potentially weeks at a time.
5. Make Exercise Time Flexible. Split up your workout time to better fit your schedule. Instead of doing your 30 minute walk all after work when you’re exhausted try 15 min in the morning and 15 min in the evening. You will still get the same health benefits as one longer session.
6. Add Workouts To Your Calendar. You should plan your workout for the day just like you map out your work day with
business or family events. This allows you to prepare mentally and physically to start and complete the workout of your choice.
7. Have a Backup Plan.Prepare for unexpected circumstances by having exercise alternatives available just in case you can’t make your fitness class, the weather forces you to stay home, the gym closes or any other excuse. A personal trainer can create a customized home workout that doesn’t require equipment.
8. Change Your Way of Thinking. Exercise isn’t an optional activity. With obesity rates continuously rising and chronic diseases at an all-time high, exercise is an investment likened to a retirement account. It increases the quality your life now and in the future. Just like you must eat, sleep, and breathe… you must exercise.
9. Do What You Enjoy. Running and spin classes aren’t for everyone…and that’s perfectly ok! Don’t force yourself to do workouts that you hate. This almost guarantees that you won’t stick with the program. Instead, pick an activity that you like or can tolerate and find ways to make it physically challenging. In addition to your personal training sessions you can walk, use the elliptical or bike, play a group sport, swim, or even chase kids around (they don’t have to be yours! Kidding.)
It is so easy to go an entire day without giving much attention to exercise. With these small adjustments on how you view exercise, staying active isn’t as overwhelming. You’ll be able to stay consistent, see results, and be motivated to continue. Live a longer, healthier life and enjoy the benefits of all of your hard work.