Between work, family, friends and other responsibilities, it can seem nearly impossible to find
time to do much of anything else, particularly exercising. After a long day, working out is typically the last thing you want to do.
But physical activity is an important part of your health. The Center For Disease Control
(The CDC) recommends adults get around 150 minutes of moderate physical activity each
week. At first glance, that may seem like a lot, but when you break it down you’ll find it’s much
more doable than you think.
For example, this could be a 30-minute walk five days a week or playing in the pool with the kids in the afternoons for 20 minutes a day. There are ways to fit it in. Keep in mind, some exercise is better than none. Even if you don’t hit the 150-minute mark each week, getting your body moving and blood pumping has benefits regardless.
Finding time to exercise can seem challenging but here are a few ways you can squeeze some
in each day.
Whether you’re working from home, doing dishes or taking care of your kids, there are plenty of opportunities to incorporate physical activity into your day.
Strive to make a conscious effort to move throughout the day. This could mean utilizing your
lunch break for a walk around the neighborhood or setting an alarm on your phone to remind
you to stand every hour.
One simple step: buy yourself a set of ankle weights. You can wear these around the house
while you do your usual tasks. You’ll be adding some resistance and likely won’t even notice you are wearing them after a while.
There are also endless resources online including workouts you can do at home with minimal
equipment. Next time you are on the internet, take a second to browse home workouts and
bookmark a few you’d like to give a try.
Don’t let traveling deter you from your health goals. Incorporating physical activity while you are traveling can be a great way to keep some structure and routine. It can also be an excellent
Check out what gyms are in the area you are traveling to. Oftentimes, gyms will allow you to
purchase day-passes. You can also look into group fitness classes in the area and see what
options are available. You might find something new and fun to try.
And there are, of course, options you can do from the comfort of your hotel room. Again, the
internet can be a great resource here but you can also start by incorporating body weight
exercises. Think squats, push-ups, lunges, sit-ups. Try completing 30 reps of each for three
With The Family
Get the family involved in your physical fitness. Not only will you have extra support but you are encouraging them to implement healthy lifestyle habits as well.
This could be a walk with the family after dinner, a trip to play frisbee at the park or a dip in the
local pool. The goal is to get your bodies moving and blood pumping.
Remember, something is better than nothing when it comes to exercises. Find what works for
you and your schedule, even if it’s just five or ten minutes per day.