One complaint we often hear from clients is: “I can’t find the time to workout”. Today’s busy lifestyles present all sorts of challenges to everyone from executives to working moms. Work schedules no longer end at 5pm, and parents are finding that their children’s schedules are busier than ever.
Some people love working out and find a way to make it happen. For others, it’s a constant battle. If you fit into the latter category, our advice? Simplify. You may not have time to get in your car and drive the gym for an hour workout, but it also depends on your goals. Sometimes leaving the house, or going straight form work to the gym to workout with a group, can be motivating.
On the other hand if a healthy lifestyle is your mission (rather than, say, rock hard abs or weight loss) you can make it happen in small increments of time. The Center for Disease Control recommends 10 minutes a day of aerobic activity. No hour-long gym time, just 10 minutes. Here are some ways to squeeze in those 10 minutes in simple ways.
- Take a walk at lunch. This really works. You don’t have to walk until you’re a sweaty mess, just get your heart rate up while you’re moving. You’ll enjoy the fresh air and getting a change of scenery from your office.
- Walk up and down the stairs. Don’t have a treadmill? Little time? Stairs can make a pretty powerful workout. Put some music in your ears, set a timer and before you know it your 10- minute workout will be completed.
- Jump rope. Jump-roping is great but not a “beginner” activity. It’s hard to jump rope for 10 minutes straight. For those of you in great shape who need a quick workout when you’re short on time, pick up a jump rope. It’s great cardio and works wonders for balance. You can also jump in intervals (1-2 minutes of jump rope, 1-2 minutes walk in place, and so on).
- Just dance. I’ve met so many people with a true aversion to exercise but the one thing most people enjoy? Dancing. You don’t have to go out to a nightclub to dance nor do you need a partner. Turn on a few of your favorite songs and dance in your living room. You’ll hit 10 minutes by the third song.
- Dust off your treadmill. I’ve found that many households have a treadmill that is used for hanging coats or laundry. If that sounds familiar, it’s time to clear it off. The problem with treadmills is they’re boring for an extended period of time. 10 minutes is doable though. Put on some music or your favorite show and get your 10 minutes in any time of the day. You might want to consider a treadmill desk, or build your own. One of our providers uses one and she checks her email and social media each day while on it. You’d be surprised how fast 30 minutes goes!
You have to start somewhere. If weight loss is your goal the above activities are a good starting place, but you’ll need to increase time and intensity to see results. For improved energy and good health keep thinking of ways you can get your heart rate up 10 minutes at a time. Have a plan. Make it happen.