Everyone thinks that they are too busy to exercise but you really can do it - and enjoy it!!
We all have busy lives so the trick to finding time is to find something you like doing!
Here’s a great selection of ideas to get you going. You should be aiming for 150 minutes of exercise in various formats each week to keep you body strong and joints mobile.
If you are new to exercise then choose one or two to start with and gradually build on that until you achieve the goal of 5 times weekly, for 30 minutes. Remember that your 30 minutes can be accumulated through the day – you could do ten minutes before work then a twenty-minute walk in your lunch hour.
Walking in your lunch hour, walking at the weekend with your family, walking three to four times a week for 30 minutes has been shown to have a positive effect on mood.
Ten minute aerobic sessions first thing in the morning or last thing at night
At home exercise equipment – could you ask for an exercise machine as a present? Or do you already have one that is not being used, if so try to place the equipment in a room with a TV, you can watch your favourite programme and get in a routine of combining the two activities. The secret is finding a regular time on two or three days a week when you will be able to combine exercise with enjoyment.
Use a pedometer or if you have a smart phone these will have a built in step counter and try to do the recommended 10,000 steps a day - it’s a great fat burner and provides you with the motivation to constantly improve your performance - park in the furthest corner of the supermarket, use the stairs instead of the lift/escalator, get off the bus one stop earlier and walk.
Try working out at home to a DVD
Interval training is a great way to speed up your weight loss and burn maximum calories
Look upon your daily tasks – housework, gardening, DIY, cleaning the car as a workout and do more!
The benefits you will reap from even a modest amount will far outweigh the effort you will have to put in. It will also speed up your rate of weight loss. If you include exercise you will burn more fat and increase your muscle mass, which in turn will help you maintain your metabolic rate.
You will also:
• Make your heart and lungs stronger
• Tone your muscles and improve your body shape
• Reduce your risk of osteoporosis in later life
• Find it easier to stay slim in the long term
Results from exercise do take a little while but try giving yourself one month and the effects of a consistent exercise programme will really start to show.
Choose a workout you enjoy. The treadmill is torture if you’d rather be strolling outdoors.
Set realistic goals Having clear objectives and a challenging, yet achievable goal—such as losing half a stone before holiday—will motivate you to get to exercise or take that afternoon walk on days when you just want to toss out your trainers. One way to encourage yourself to keep a fitness commitment is to sign a contract with yourself stating your goals.
Reward yourself. There’s no better way to sustain your motivation to get fit than immediate gratification. Share your accomplishment with family and friends, as others’ acknowledgement of success will inspire you to further press on towards your goal.
Be consistent about when you exercise. Choose to work out at the time of day when you tend to feel most energetic. If you’re a ‘morning person’, exercise when you wake up. If you’re on a consistent workout schedule, your body’s hormones adjust so that you train most efficiently and with the least fatigue at that particular time of day.
Fit in fitness whenever possible. Did you know that six 5-minute spurts of exercise could be just as beneficial as one 30-minute workout? That means it’s fine if you can’t do your workout all in one go—just break up exercise throughout the day. Try getting off the bus one stop early, walk to the office or supermarket, take the stairs instead of the lift or stroll through the park at lunchtime.
Take it one day at a time. The more gradually you take on an exercise plan, the more likely you are to achieve your goals. Your body will adjust better if you start slowly, and you’ll get stronger without injuring yourself. Avoid making too many lifestyle changes at once.
Find an exercise partner or support group. Make two appointments per week to meet up with someone and exercise. If you have a friend relying on you to take a morning walk with them, you’ll be less likely to cancel. Write down any workout dates and commit to them as if they are business meetings.
Vary your fitness activity. Cross training is the key to a balanced fit body. If you don’t vary your exercise, your body only trains one set of muscles and you stop seeing results.
Skip a day. Exercise obsession is as bad as none at all because it’s physically and mentally counterproductive. Allowing your muscles to rest and rejuvenate is a crucial part of being healthy and achieving maximum results. And giving yourself a mental break prevents burnout and makes you more likely to stick to a long-term exercise plan. Listen to your body and if you’re having an off day, take it easy and rest.