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Squeezing Exercise into Your Busy Schedule
Finding time to work out in today's busy world can be a real challenge. However, with a little planning and the latest exercise information, making time for exercise in your daily schedule is easier than you may think. Remember, you should always check with your doctor before beginning any exercise program.
Finding the Time to Exercise
Health experts used to advocate structured aerobic exercise programs that required 20 minutes of vigorous activity at least three times a week. Now, they also advise that 30 minutes of moderately intense exercise each day can be just as effective. Better yet, these 30 minutes each day can be broken into shorter five- to ten-minute intervals. Known as lifestyle exercise, this method of working out is an easy way for most people to fit exercise into a busy day.
Lifestyle Exercise
The basis of lifestyle exercise is moderately intense activity. This can include brisk walking, taking the stairs instead of the elevator and doing heavy household chores and routine yard work. With just a little thought, you will discover many ways to add exercise into your daily activities. For example, you can park at the far end of the parking lot or walk around while waiting for someone.
Structured Aerobic Exercise
If you are a person who enjoys a more strenuous workout, aerobic exercise may be for you. Ideally, you should devote 20 to 30 minutes at least three times a week for this type of exercise. Yet there is good news for busy people: new studies show that two 10-minute aerobic sessions each day can give you the same benefits as longer exercise sessions. Remember, structured aerobic exercise includes many sports and activities you may already enjoy, like biking, hiking, dancing and swimming. Weekends are a perfect time to enjoy this kind of exercise. Get the family together and go biking. It won't even seem like exercise.
Interval Training
Good planning can be the key to an effective exercise program. Take a good look at what you do every day. If you have time, keep a log of the activities you engage in on a typical day. Then sit down and evaluate your schedule. Maybe you do not have time to take a brisk walk at lunch, but you can walk in place for 10 minutes right by your desk. How about keeping a pair of weights at your desk and lifting them while you are waiting for a document to print or a call to come through on the telephone? Everyone's occupation and typical day is different, but with a little ingenuity and planning, you can build customized exercises into your life.
Exercise as a Healthy Everyday Habit
Once you have identified all your exercise opportunities, it is important to make practicing them a habit. Adding habits can be as hard as breaking them. Routines are powerful in our lives and can take up to three months to form. The period of time between the first week and the third month of an exercise program seems to be the most difficult. It can be tough, so do not get discouraged if you miss a day of exercise. Just make sure to start fresh the next day.
Variety is the Spice of Exercise
Doing the same thing every day is a great way to create an exercise habit. However, a little variety can keep your exercise regime fresh and fun. Make a game of exercising. The object is to see how many ways you can find to work exercise into whatever you are doing. Remember, even walking the long way to and from the parking lot can help you stay active. The trick is to keep moving. Any physical activity in addition to what you normally do will help you get in shape.
Exercise Does Not Have to be Expensive
An effective exercise program does not require an expensive health-club membership or equipment. If you want to lift weights, you can use cans of soup instead of dumbbells. On bad weather days, walk in place or indoors at the mall. Good exercise opportunities are all around you, and many do not cost a cent.
Personal Trainers
Personal trainers may seem like a luxury, but these exercise experts can help you find time to exercise. They also can motivate you to exercise more regularly by designing a personal training program based on your individual goals. Check with your local gym for help in finding a personal trainer.
Goal Setting
Setting goals for yourself can keep you motivated to find time to exercise.
· Be realistic. If your goal is unrealistic, you may become frustrated with your exercise program. · Make sure you can measure your goal. "I am going to walk the long way to work every other day" is much more measurable than "I am going to exercise more." · Set short-term goals. If your long-term goal is to lose 10 pounds, set short-term weekly or monthly goals.
Expect plateaus, and don't get discouraged. When you're thinking of quitting, vary your routine, and ask friends and family to join you in exercising.
Exercise Matters
We all have days when exercising just does not seem worth the effort. When you get discouraged, remember that regular physical activity reduces your risk of developing many illnesses. Exercise also gives you extra energy and helps you feel better about yourself. |
