Physical activity is a crucial component of a healthy lifestyle, but not everyone exercises regularly. According to the Centers for Disease Control and Prevention (CDC), as of 2018, only 53.3 percent of people aged 18 and above in the US meet the minimum aerobic physical activity indicated in the Physical Activity Guideline. Meanwhile, only 23.2 percent of adults meet the minimum recommendation for both aerobic and muscle-strengthening activities.
There are many reasons for this, but one of the biggest drivers for the absence of exercise in one’s daily schedule is the lack of time. After all, making a habit out of exercising can be quite a challenge if you’re leading a busy lifestyle. Between personal and professional responsibilities, many people simply cannot find the time to commit to regular physical activity.
However, it’s a misconception that incorporating exercise into your schedule means that you have to spend 2 hours working out in the gym every day. While the World Health Organization (WHO) recommends that people aged 18 to 64 should spend 150 to 300 minutes exercising daily, there’s no need to complete this task in one go. It’s OK to break down your exercise routine into multiple short sessions, which should help you find more time to include them in your everyday schedule.
If you’ve been meaning to start living healthier, here are a few strategies that you can use to incorporate exercises more seamlessly into your day-to-day activities:
Look for exercise clothes you can wear to work
When it comes to making regular exercise a habit, most people start by gearing up with the right clothes and accessories. To save on time, you can dress in stretchy workout outfits so that you can shift from working to exercising without worrying about whether or not you’ll damage your clothes in the process. While you’re at it, look for stylish leggings that can work in the office and the gym. Just make sure that your outfit still conforms to your office dress code, and you should be good to go.
Maintain an exercise-friendly workspace
Physical activity almost always requires more space than a regular office cubicle can provide, and this can be a bit of an issue for those who want to exercise more. In this case, it’s a good idea to scout for a more spacious location that’s easily accessible from your workstation. Perhaps there’s a flight of stairs just a few steps away from your table that you can use if you want to walk up or down briskly. Maybe there’s a hidden corner in the office where you can do pushups and planks without getting in the way of your colleagues. If you can find spaces such as these, make full use of them.
If you’re working from home or if you have an office of your own, then it’s a great time to design the space to be a bit more workout-friendly. The addition of home exercise equipment like a bike or a treadmill near your workspace can make it much easier for you to catch up on physical activity during your downtime.
Prepare a list of exercises for your downtime
In addition to ensuring that you’re ready to exercise whenever the opportunity arises, preparing a list of short routines can also help you incorporate physical activity into your everyday agenda. Having these short routines on hand will help you make the most out of your time in case you get a 5- or 15-minute break from work. For instance, you can substitute a short workout session for a solo coffee break. These quick workouts are also great if you need a quick pick-me-up after a long focused session.
There is a good number of exercise programs that only require a short amount of time. There’s high-intensity interval training (HIIT), which requires max-effort movements coupled with short rests. These kinds of workouts can be done in under 10 minutes. A 20-minute yoga session can also offer you physical and mental benefits if you need to destress and refocus your mind. If you only have 5-minute breaks, stretching your arms and legs with a quick brisk walking session in a nearby hallway should do the trick. Any of these workout ideas can help you reach the minimum amount of time you need to spend doing physical activities in one day.
A 10-minute cycling workout is also effective, especially when you hate running for your daily cardio. You start with a short warm-up, then do an all-out sprint for about two minutes. Take a break then sprint again, and end with a cool down. You can do all of this at home with a stationary bike, but if you have a little more free time, get your road bike and take it out for a spin. Before that, make sure everything is sorted from the crankset to the wheels.
Do exercises that you actually enjoy
It’s easy to lose the motivation to exercise when you’re already exhausted from work and don’t exactly enjoy working out. Indeed, it’s difficult to find time for activities that don’t appeal to you. One way to gain extra motivation to work out is to see physical activity as a form of self-care that allows you to take better care of your body. Your future self will thank you for putting in the extra effort so that you can enjoy improved health and physical strength.
Another way to motivate yourself to move is to adopt an exercise routine that you actually enjoy. If you like dancing or want to learn how to control your body movements, you can practice easy dance moves in your free time. You can then progressively work on more complicated steps as you gain mastery of the basics. If you want to relive the feeling of playing as a child, you can jump rope, do hula hoops, or play hopscotch in your office. Think back on exercises that you always wanted to try out and use your breaks at work or free time to do them. Doing so might make exercising feel less like a chore and more like a fun activity to you.
Preparation is key if you want to incorporate more exercise into your busy schedule. Make sure you have enough room, a list of quick exercises, and the gear that you need so you can easily switch to exercise mode whenever you get the opportunity.
Fraquoh and Franchomme
Further reading:
Why and How to Look Good When Running
How Many Minutes of Sport Should You Do per Day (Depending on Your Age)?
The Philosophy Of Working Out And Sports Decoded
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