Here are my five top tips for incorporating exercise into your daily life, even if you have no time.
HOW TO INCORPORATE exercise into your daily life
Are your New Year’s resolutions to get fit already a distant memory?
Is the reality that you have no time to exercise?
No time to get to the gym or a class?
Or does it feel like it is simply too hard to spare the brain bandwidth to fit exercise into your day?
Whatever the reason, all of us do have time to exercise if we put our minds to it.
How do I know this?
Because over the last couple of years I’ve finally cracked the code on how to incorporate exercise into daily life.
Even on days when I feel like I have no time.
Here is a list of five ways I have found to incorporate physical activity into my busy schedule.
How to build exercise into daily life
1. Plan a realistic fitness schedule
Worrying about not having time to workout used to stop me before I even got started.
Now I tend to do 10 – 15 minute bursts of exercise at home.
Plus I schedule in three succinct gym sessions per week.
My busy brain can cope with that.
Anymore and my mind starts drifting to all the things I ‘should’ be doing.
2. Find a fitness app that works for you
My go-to fitness app is Aaptiv.
Aaptiv is an audio fitness app that combines audio workouts by certified personal trainers with a soundtrack of current music.
There are currently over 2,500 workouts in the app and around 40 new ones are added every week.
There are different, searchable ‘workout categories’ containing workouts of different lengths, intensity and ability levels :
- Outdoor running
- Strength training
- Indoor cycling
- Stair climbing
There is also a library of workout programmes that you can follow over a number of weeks, for example:
- Strengthen your core – five week programme
- Cross-train to 5K – six week programme
- Touch your toes – three week programme
The beauty of Aaptiv is that it’s like having a personal trainer sitting on your shoulder coaching you through each workout.
It took me a while to get used to using an audio fitness app rather than one with videos. But I now prefer it.
Plus you can’t really take a video based app to the gym, but Aaptiv comes into its own when I use it as my PT at the gym.
I usually do three to four Aaptiv workouts per gym session. One on a piece of gym equipment like the treadmill or rowing machine. Plus a strength workout using bodyweight or free weights. Then some kind of core or stretching workout to finish.
3. Fitness monitor
Wearing a fitness monitor totally changed the way I think about exercise.
Because it makes me THINK about exercise.
Just checking in to see how much I’ve moved during the day is such good inspiration to get up and move.
I’m not saying it’s a good thing to be totally reliant on digital tech to motivate you to move. But I know that I am so much more conscientious about exercising when I can see how much I HAVE or HAVEN”T done in a day.
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Most of us either have stairs or steps we can access easily.
Step-ups are a great way to give your body a quick workout.
You just pop your trainers on and set a timer or use your fitness monitor to map your progress.
I tend to do a little five to ten minute burst if I feel I need to shake my body out and get it moving after a long period sitting at my laptop.
Step-ups are pretty simple, but it’s always worth getting a primer on how best to do an exercise.
So, here’s a great video on how to do step-ups correctly.
Forget driving, forget public transport.
If you can walk to where you need to be during the day, do it!
It’s the easiest way to build exercise into your day.
It’s also a great way to meditate and to save money!
Think you don’t have time to walk the whole way?
Get off before your bus or train stop and mix up walking with using transport.
So there you go, my five top tips for building exercise into your daily life.
Go on, give them a try!
I know I feel so much better since upping my exercise levels.
It’s not just that my body is more toned and healthy, it’s that thing they say… healthy body, healthy mind.