When it comes to working out, most of us have the best intentions, knowing that it’s good for our mind and body. However, we’ve all been there before, when life gets unexpectedly busy on top of the already-busy pre-existing schedule, and all of our workout time goes down the drain from a single email notification. If reading that gives you anxiety, you’re not alone. How to stay on the healthy train when life gets busy is a topic that I’m in constant discussion about with my clients. Below are four tips I’d like to offer you on how you can seamlessly incorporate working out into your daily routine:
1. Schedule Your Workouts
Find a block of time in your daily schedule, and designate it as your workout time. If your work schedule is flexible, choose a time of day when you tend to feel energetic, and schedule your workout then. This could be before you head into work for the day (“breakfast of champions” workout), during a mid-day extended lunch break (“height of the sun” workout), or in the late afternoon, post-work (“happy hour” workout). If your work schedule isn’t flexible, carve out a time before or after work for yourself. It’s even more crucial to set a fixed workout time when your schedule isn’t flexible, as it’s easier to simply give in and say you don’t have time. We all have just 24 hours in a day–you can find time for the thing you truly care about: your own health and wellness.
2. Every Bit Counts
It doesn’t matter if it’s just 15 minutes or an hour and half–you are celebrating how awesome you are by moving, and no amount of time is too little. If you haven’t experienced the joy of how 15 minutes of moderate cardio–be it running, rowing, or biking–can make you feel, I highly recommend you give it a try! Efficiently plan out the time you have in advance–how long to warm up, workout, cool down, even to shower–is tremendously helpful, which brings us to the next point…
While the first two points might seem contradictory to one another, they really feed into one happy marriage of consistency. Scheduling your workouts allows the mentality of “every bit counts” to thrive. When you know you can work out for much longer on a less busy day, you won’t feel a diminished sense of accomplishment by doing a shorter workout today when your schedule is full. Conversely, when you know every bit counts, you’re more likely to schedule your workouts, even on busy days. The two positively loop into one another to establish a cycle of consistency. The consistency mentality will positively affect not just your workout sessions, but also everything from your nutritional habits to your rest patterns. Speaking of rest, let’s move on to the next and final point…
4. Be Patient
When it comes to health and fitness, this really isn’t a 100-meter race; we’re all in for the long run, and it doesn’t matter if you’re twenty-six or sixty-two. Combining the first three points: scheduling, every bit counts, and maintaining consistency is just as important in your activities as it is in your rest. It takes time for the body to adapt to the new stress you’ve placed upon the neuromuscular system, and allowing the proper rest after a hard workout is essential for the body to repair itself and become stronger. Patience also comes in the form of understanding that any form of adaptation takes time. Don’t feel discouraged if one exercise or modality of workout feels difficult at first. Through proper progression and good form, the body will adapt in time, and you will see the results.
That’s it for now, folks–I hope these quick tips would be helpful for you! If you have any additional questions, please do not hesitate at any time to let myself or the wonderful training team at ZUM know–we’ll be more than happy to be of assistance to you in any way we can!