Do you often feel like you don't have enough time to exercise? Are you under the impression that if you don't get an hour a day of strength training and/or cardiovascular exercise you won't reach your fitness goals?
You might think that you can't possibly fit in a chunk of solid exercise time every day, not including the time it takes to get to the gym, change, shower afterwards, get dressed and get back to work. Perhaps you wake up each morning with every intention of exercising that day only to find that your intentions get buried under an avalanche of tasks that are of a much higher priority, and by the time you feel like you might have time to work out, you are too exhausted.
If this is you, you are not alone, and there is hope! In our busy lives it's no surprise that it's a challenge to make fitness a top priority. Fortunately, there are options on how to get your daily dose of exercise to successfully meet your health and fitness goals.
Exercise in small increments each day
Studies have shown that daily exercise can be just as beneficial for your health in smaller increments. So instead of working out for 30 minutes straight, you can work out for three 10 minute sessions each day. It might be easier to fit in, and often times, it's not necessary to change into work out attire.
For example, you could:
Take the stairs instead of elevators every single time you have that choice (make it a habit);
Park farther away from and walk a longer distance to a destination;
Take a 10- minute break at work and walk around the block a couple of times instead of getting coffee;
Mow your lawn with a push mower (do half on Saturday, half on Sunday) or rake leaves by hand (do half on Saturday, half on Sunday);
Garden for 10-15 minutes everyday.
Strength training and cardio
It's important to make sure you incorporate strength training and cardiovascular exercise in your program. For example, you might designate two or three days a week for strength, and three or four days a week for cardio and break your daily program up into times that work for you.
Your strength training program could be broken down like this, for example: get a set of small weights or a set of exercise tubes to keep at the office and take three 10-minute breaks two days a week, or, if you are familiar with how to safely train your body, you can work one body part each day five days a week for 15 minutes.
Or if you can exercise for a longer session time on certain days, great. On other days schedule a couple of shorter sessions. Results from strength training can be seen from doing a total of just 20-30 minutes twice a week. A certified personal trainer can help set you up with a program that works for you.
Weight loss
Are you wondering if this will be as effective for weight loss as for health? Well, how bad do you want the weight loss? If you want it sooner rather than later, dedicated exercise has to be part of your day, no excuses. You will see desired results quicker if you follow ACSM guidelines for weight loss ( cardio 30-45 minutes five days a week) as well as include at least two sessions a week of strength training (30-45 minutes, ideally) than if you break up your sessions.
You MUST also follow a healthy eating plan. But you can still utilize these tips to enhance your weight loss if you really don't have time on a particular day, or if you use ideas such as choosing the stairs instead of the elevator to incorporate more movement (burn more calories!) into your day in addition to your regular exercise routine.
Regardless of HOW you decide to make it a part of your daily habit, the most important thing is TO make it a part of your daily habit. Here's some other ways to fit your exercise sessions into your day: schedule your sessions into your calendar; exercise first thing in the morning; make a commitment to meeting up with an exercise partner regularly; or take a class for either strength or cardio that is offered at a set time every day (also put in your calendar!)
Many health clubs are even starting to offer 30-45 minute classes or personal training sessions to cater to their time-challenged members. Another environmentally friendly option is to bike to and from work, or bike part of the way and take the bus the rest of the way-that takes care of your cardio on a daily basis and you save gas money!
Get outside!
Now is the time to get outside while the weather is warm - go hiking, play tennis, swim, inline skate, play a sport. It won't even seem like exercise!
Daily exercise helps you be healthier and feel better! Isn't that worth making it a part of your day?
Pritam Andreassen is an independent personal fitness trainer who specializes in golf-specific strength and conditioning. She is certified by the National Strength and Conditioning Association and the National Academy of Sports Medicine. For more information, go to www.pritam.net.[[In-content Ad]]
