Time Management for Fitness and Health: Incorporating Exercise into a Busy Schedule
" "I don't have time!" Sound familiar? Did you know that it takes an average of just about 7 minutes to get yourself back into a workout routine that lasts? We're not promising any quick fixes here. Exercise is hard, and it's going to take a lot of planning, discipline and determination. But think about the long term effects. You would rather have a healthy and fit body now, than one that is currently weak and unhealthy for the rest of your life.
" "I don't have time!" There are many reasons why people might not make time for exercise. You might be busy playing sports with friends or working hard at school/employment. But please understand that this isn't always the case. Sometimes exercising is not in a list of priorities at all for most people, because they don't know how to effectively incorporate exercise into their busy schedule.
What if you could find "extra" time for exercising? Imagine how much fun it could be going for a walk with a friend, or taking a bike ride while listening to some music. The benefits of exercise are amazing. It is proven that people who exercise regularly have less stress, greater self-confidence, and increased overall health. All of this for only 7 minutes. Build up that time to 15 or 20 minutes and the results will be astonishing!
Make time for yourself: Learn to schedule activities such as exercising and resting into your daily planner. Write them down just like you would any other activity so that they won't get forgotten. Doing this helps your brain to realize that they are important and this makes it easier to make them a reality.
" " Make a schedule. This is an important part of making time for exercising. Decide the days, times and places in which you will work out. The more clear you are with yourself, the better chance you have of making each workout session a priority.
" " Don't be embarrassed by over-scheduling yourself. Here's a good way to look at it- if you don't do something now, when will you? It will only get harder as time goes on if you wait too long to start exercising again when your schedule gets busier after university or whatever.
" "What's the most important thing I need to do right now?" Think about things that matter most to you. Maybe it's time for you to put in some effort toward being healthier, or it could be your desire to have more energy and a healthy glow. Maybe you have a big exam coming up soon and want to work out regularly in order for it not to be so taxing on you. Try this exercise: Write down everything that is important in your life and say them out loud. Decide what is the most important thing right now, then schedule other equally important activities (such as exercising) in from now until after the exam takes place.
" "It's too hard; I don't like working out. I hate working out!" This is actually a common excuse that people give for not exercising. What this really means is that you don't enjoy working out, and you are probably nervous that it will be painful. Remember how we said "it takes just 7 minutes to get back into it"?? Well, if you can't manage those 7 minutes, try shorter break-up sessions throughout the day. Little by little, increase the time until you are up to 15 minutes. [NOTE: You might have to "sweat" a little bit at first before you can get up to 15 minutes. If you are worried about it being too painful, try exercising at a time of day when you are less tired.]
" "I don't like to exercise alone." If you are shy and feel awkward exercising with others, start out slow. A brisk walk around the neighborhood can be enjoyable with a friend, or even your pet. Who knows, maybe your exercise buddy will be just what you need to motivate yourself to work out regularly. Plus, it's healthy and good for both of you!
" "My parents/friends don't support me in my decision." You may find yourself in this situation if you have let people know you want to work out regularly. They may try to talk you out of it, tell you exercising is boring or is not healthy. If this happens, don't let people put you down. Don't let your friends/parents convince you that exercising will be a waste of time and effort. Remember that building a strong and healthy body can help make your life a lot easier later, whether that's doing one less task at work or being able to lift yourself up from the ground if something bad happens at school.
" "I don't like to exercise because I hate sweating." Exercise doesn't have to be painful; it just means that you are doing something the right way. If it's not very fun, go try spinning or aerobics. So, remember to have fun with your exercise!
" "I'm not supposed to be exercising." Despite popular belief, exercise does not cause weight gain. In fact, the opposite is true: exercising regularly helps you lose weight and feel better about yourself. Exercising can also help reduce your risk of diabetes, heart disease and even cancer. The human body is a beautiful machine, and requires regular maintenance to keep it working efficiently.
" "It would be better if I just went for a run." There are many reasons why you should take up running or taking some time to walk instead of spending an hour at the gym or running on the treadmill every day. For one thing, exercise doesn't have to be boring. You can listen to music or have a friend join you, so it's not so hard to push yourself to complete your workout for the day. It's also healthier to run rather than go to the gym. Running outside exposes you to fresh air and sunlight, while running on a treadmill can get boring and tiresome fast. If you do decide that running is right for you, try picking up the pace and making yourself breathe harder during your run. This will cause your body to burn more calories and fat in order for it not to collapse from all of the stress.
" "I can't find time for my exercise." If you can't find time to exercise now, then you need to make more time for your workouts. Take it into consideration when planning your week to make better use of your time. You may want to ask a friend to take up a running or walking challenge with you. This is a good way not only to make exercise a priority, but also to have fun and get in shape!
" "I don't have anyone I can count on as an exercise buddy." Sometimes we are just too busy at school or at work to workout with others. Try asking around and see how many people you know who live close by, or who would enjoy running or walking together.
Conclusion
That's all for now, but we're sure you've found a few ideas that have helped you start exercising. We hope that one of the above strategies has made it easier for you to incorporate exercise into your life. Good luck!
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