Exercise is a building block of a healthy lifestyle, but as life gets busier for many of us, it becomes harder to work out daily. I only recently started working out after months of inactivity due to work and dealing with a stressful school year with my daughter. Since it’s summer, I’m adopting a laid-back schedule, and this allows for more exercise time. Don’t feel bad if your hectic schedule doesn’t allow for consistent workouts. You can still stay active in creative ways while achieving your fitness goals. Here is how to make exercise a habit when life gets crazy.
Make Exercise Fun!
I do workouts on Youtube, but I don’t always like the music on the videos. One way I add fun to these workouts is to mute the music on my TV but put my favorite tunes on my phone before working out. Don’t do workouts that seem like drudgery. Look for fun ways to exercise. Dancing with your spouse and kids counts as exercise. Riding your bike to your favorite park is a fun workout.
Do Short Workouts
I used to think that one to two-hour workouts gave me the best results, but this isn’t true and at times, unrealistic for my busy schedule. Now I’m doing 15 to 30 minute workouts nightly, and if I have extra time, I do longer workouts. Don’t exhaust yourself during your workout sessions. If you’re body is tired, end the session or do a rest day during the week.
Make It Convenient
Make it convenient to stick to your exercise habit. If you visit the gym, pack your gym bag the night before and place it near the front door. If you exercise at home, have your equipment near the bed so you’ll be ready the next morning. If you can’t work out in the morning, work out in the afternoon or at night after dinner. If you live near the supermarket or other places where you run errands, walk instead of driving there.
Tell Family and Friends
If you have a strong support system, tell them about your new fitness routine. They can support your goals in various ways. Maybe your best friends can walk with you in the local park once or twice a week. Or your spouse can give you new meal ideas to help you change your eating habits.
Don’t Focus on the Results
Too often, we give up on our fitness goals because we don’t see immediate results. When you make exercise a habit, the focus should be on maintaining a healthy lifestyle long-term. As you remain consistent in your routine, the results will come. Be patient with yourself and don’t aim for perfection.
Supplement Workouts with Balanced Meals
On days when you can’t work out, don’t beat yourself up. Your fitness journey is not just about exercise alone. You also need balanced, healthy meals to stay fit. Prepare meals with complex carbs, lean proteins, fruits, nuts, and vegetables. Avoid huge portions of food and don’t snack throughout the day. When you combine exercise with a healthy diet, you’ll reach your goals.
Take Advantage of Days Off
If you currently have a hectic work schedule, use your days off to work out. You can exercise in the morning after getting dressed and eating breakfast for 30 minutes to an hour. By using your days off for exercising, you’re being strategic with the limited time you have.
Work With a Personal Trainer
If your budget allows, work with a personal trainer. He can prepare a personalized workout plan based on your needs and fitness goals. Choose a trainer who has expertise in the areas you want to train in. Tell the trainer about what you hope to accomplish during the sessions and discuss any injuries you have had in the past that might affect your workout plan. The personal trainer should also be certified and have years of experience in the field.
Add Podcasts or Something Motivational
Listening to motivational content is also helpful while working out. The content doesn’t have to be fitness-related. If you’re dealing with burnout, listen to podcasts and YouTube videos on ways to prevent or recover from it. Or if you’re raising preteens, you can listen to podcasts about helping them navigate middle school and puberty.
Save the Intensity for Later
You don’t have to start with an intense workout if it’s been months since your last fitness routine. Start slow and then increase the intensity over time. Low-impact workouts are just as effective as high-intensity workouts, and if you experienced an injury recently, intense workouts will make recovery difficult.
Think About the Consequences of Not Exercising
It also helps to think about the consequences of not exercising. You won’t have a lot of energy and you won’t reach your fitness goals. You may also be at risk for other illnesses such a as high blood pressure, diabetes, stroke, and heart disease. You won’t be able to wear outfits you enjoy and it will become harder to lose weight as you get older because your metabolism slows down as you age.
Switch Locations
You don’t always have to exercise in the basement or the living room. Keep things interesting by switching locations. Maybe you can do workouts at the park or in the backyard to get fresh air during the warmer months. Or you can join a workout class and meet with them once or twice a week to build new friendships.
Chores Can Be Workouts Too
Even certain household chores can be workouts. Some chores that burn calories include:
- Moving furniture and boxes
- Mowing the lawn and cleaning debris after a major storm
- Gardening tasks
- Washing a car by hand
- Scrubbing floors, walls, and baseboards
Do Workouts on Commercial Breaks
Here is another way to get in exercise during a busy week. While watching TV, do workouts during the commercials. Many commercials have upbeat tunes so you can do jumping jacks, squats, crunches, or Tabatha exercises on them before your shows come back on.
We all have busy lives, and it’s possible for us to reach our fitness goals while surviving this crazy world we live in. These practical tips can help you adjust your workout routine to your current season of life.