Knowing we need to exercise is one thing, but making time in our busy schedules can be challenging. With some planning and small lifestyle adjustments it is possible to make exercise part of our daily or weekly routines.
Over the past couple of weeks we have talked about what types of exercise we can do so today’s talk looks at some practical strategies to help us fit exercise in into our day.
Prioritise and schedule
Treat exercise like an appointment: Set a specific time for exercise and block it on your calendar, just like you would for a meeting or any important task.
Plan for shorter workouts: If you’re short on time, try 15–30-minute high-intensity workouts, such as HIIT, which are effective and quick.
Incorporate movement throughout the day
Walk during breaks: Use breaks at work to take a brisk walk or stretch.
Commute actively: If possible, walk or bike to work, or park farther away from your destination to get extra steps.
Desk exercises: Do simple stretches or bodyweight exercises like squats, lunges, or desk push-ups during downtime at work.
Multitask
Workout while watching TV: Do simple exercises like planks, squats, yoga, or jumping on a mini tranpoline while catching up on your favorite show.
Use meetings or calls to move: If you’re on a phone call, consider walking around your space while talking.
Wake up earlier or use downtime
Morning workouts: Try waking up 20-30 minutes earlier to squeeze in a quick workout. It’s a great way to boost energy for the day.
Evening exercise: Use the time right after work or dinner to unwind with a short exercise routine instead of scrolling through social media.
Exercise efficiently
Combine strength and cardio: Circuit training or using compound exercises can give you the benefits of both strength and cardio workouts in less time.
Focus on full-body movements: Exercises like burpees, squats, and push-ups engage multiple muscle groups, maximizing your workout.
Take advantage of weekends
Longer sessions on free days: If your weekdays are packed, make the most of the weekends by scheduling longer or more intense workouts.
Exercise with others
Exercise with family or friends: Turn your family time into active time—go for walks, bike rides, or play sports together.
Consistency is key, so start small and build up as you get into a routine.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 24 October 2024 to learn more. Listen to my next interview on Thursday at 7.45am.