Too busy to work out? That’s doubtful.
The truth: It’s not about finding time, it’s about making time & it’s entirely within your grasp. It requires making it a priority, and part of your routine (like brushing your teeth) each & every day.
Most common excuse for not exercising?
“No time” by far!
But examine that excuse at close range and you’ll find that it’s usually about something deeper like a lack of motivation, lack of enjoyment, negative associations to exercising, fear, or maybe low self-esteem. Busy as we all may be, we have less trouble finding time for television, surfing the web, or even boring household tasks.
Unfortunately, most people are in denial about their health. We all have reasons for not getting it done, but it really comes down to time management and fear. Fear you’ll get hurt. Fear of embarrassment. Even Fear of failure.
Instead, ask yourself “what will happen if we don’t exercise?” How will a sedentary lifestyle affect you over the course of the next year? or even in five years?
If you ignore taking care of yourself now, will you have time for multiple doctors appointments later? Will you have the time and money to take medication every day to treat high blood pressure, high cholesterol or diabetes? Just as important, what will you stand to gain by finally moving your health off the back burner?
If you want to exercise, you’ll make the time.
Here are 12 great strategies:
- MAKE A PLAN.
The best way to make time for exercise is to have a plan! Decide when the best time for exercise in your schedule would be and actually block the time for yourself into your computer or cell-phone calendar as a recurring event. Be sure to have it set up with a reminder alarm. Also, when you check your schedule in the morning, you’ll see it there and it will help form a mental picture how you’ll be exercising that day & that will help to keep you motivated!
- YOUR TO-DO LIST.
You need to get the right things done each day. . It’s OK to have dirty clothes that need to be washed. It’s OK if you don’t read every text or email the moment you receive it. It’s NOT OK to cheat your health.
Rather than making one long to-do list that you’ll never complete, divide your list into 3 categories.
- Take out a sheet of paper and create three boxes that represent the most important parts of your life (e.g., family, work, me).
- List the top three to-dos that would make the most difference in each category. For family, it might be cooking or helping the kids with their homework. For work, it might be completing a presentation. For yourself, include exercise, or planning your meals for the day.
- Finally, block out times on your calendar for those specific to-dos, and honor those very specific commitments. Everything else takes a backseat until these things get done.
If you have trouble deciding which to do items are most important, then just think about the things that will have the most impact not just today, but a year from now!
- LIMIT YOUR SCREEN TIME.
Do you aimlessly surf cable channels or the Internet? That’s a guaranteed way to waste time you could be spending making yourself a priority! Most people occasionally watch shows we don’t love because we’re bored. Trade just 30 minutes of that low-value television time for exercise. I can tell you from first hand experience that you won’t miss it!
- THINK POSITIVE.
Stop the negative self-talk patterns. For example, “I am too busy to work out” – instead, rephrase the thought in more positive, & empowering terms like “I am choosing to make myself a priority.” Over time, those positive thought patterns will push out the negative ones, helping you to see your available choices more clearly.
- DELEGATE MORE.
Reassess your household chores: Can the kids or your spouse do the laundry, or cook dinner? Don’t think you’re the only one who can do all of the things you’re currently doing. Look, too, for things that could be done less often.
- MOTIVATED BY MONEY.
Putting some money on the line will provide you with the motivation you need to show up for exercise! I know first hand from coaching people that those who invest in themselves are much more likely to experience success than those who find the cheap way out. When we plunk down our cash, we tend take things much more seriously.
- BE A HOT DATE.
Forget dinner & a movie. Instead, take your love-interest to a cycling class or a dance lesson. Go on a hike, bike ride, or a picnic. Go and play frisbee. It’s widely known that shared activity builds attraction.
I am a father, almost 50 years old, with two boys ages 8 & 10. I had to get creative with my exercise routine. My weekdays are more difficult to workout, because of the tight schedule we live on. The only way I was going to remain consistent was to get my workouts done first thing in the morning – before my kids wake up. I wake up 45 minutes earlier than the time they wake up (4:45 am) to workout. By the time they are waking up I am either done, or just finishing up my workout. On the weekends, I sleep later and my boys will often join me for my workouts. That time has become fun, valuable family time.
- FIND SUPPORT!
What looks like lack of time is often lack of motivation, so consider recruiting support! When you’re excited about something, you find time to do it. So nominate a friend, family member, coach or trainer to be your cheerleader and encourage you on a daily basis (positive messages only; no nagging)! In need of support in shifting into healthier habits & behaviors? CONTACT ME
10. BE YOURSELF.
Part of the reason you can’t make time for exercise may be because you’re not focusing on the right workout for your personality. For example, don’t assume you’re a runner just because your best friend loves to run. Instead, analyze your lifestyle and personality to find something that is best for you. When you enjoy it, you’ll make the time for it!
11. TAKE IT ON THE ROAD.
As you’re packing for a business trip or vacation, be sure to include your workout clothes! Just packing them signals to your brain that you intend to make time for exercise. As for what to do? Spend 30 minutes swimming laps, running stairs, or jogging on the hotel treadmill first thing in the morning. With Team Beachbody On Demand, you can now stream your workouts on your ipad or smartphone! Ask me about On Demand streaming to learn more.
- PRESS PLAY!
Do your workout while other household chores are getting done. So, for example, you can throw your laundry into the wash while working out. I’ve used this approach for more than 4 years successfully, losing my weight, and keeping it off! Additionally, I simply don’t have to leave home, pack a change a clothes, or pack up my kids & drive to a place to get my sweat on. I can get my workout done at home usually within 30-45 minutes.