The secret to finding time to exercise (if you're truly busy and not simply making excuses) is this: learn how to recognize and convert your otherwise wasted minutes into exercise opportunities.
Excessive sitting is a common unhealthy working condition today-whether you work from home or travel to an office. Our need for exercise has never been greater.
Most people who don't exercise will say they don't have time for it. If you are breathing now then you have time to work out. You'll become a better you if you find your will and learn to find time for exercise.
Single minutes (or parts of minutes) can most easily be used for strength training exercises mainly because cardio demands more time all at once.
Single minutes of exercise done here and there throughout your day add up significantly when you factor in the phenomena of cumulative effect.
You'll start to like how it feels. As you lose your resistance to exercise you'll make schedule changes that give exercise greater priority. You may enjoy greater efficiency and the elimination of wasted time from your life.
Cardiovascular exercise is important but strength training is just as important- especially as we get older. Walking or jogging- as fabulous and valuable as they are- do very little for developing or maintaining upper body muscle.
Visible results come fastest from strength exercises- results you won't see from cardio exercise. You'll also gradually and naturally speed up your metabolism as you develop some muscle because resting muscle burns more calories than resting fat.
Open your mind to possibility. Mentally you need 2 things:
1. Find your motivation Underneath the logic and learning there needs to be some measure of desire to become healthier through exercise. If there's desire then you can and will learn to recognize and find available time- because the time is there.
2. Expand your paradigm of how exercise can be accomplished or incorporated into your day. If you believe your exercise must happen at the gym or must happen in one single block of time then this approach won't work for you. If you think it's not worth bothering if you don't have at least 20 minutes then you'll need to revamp your thinking- otherwise you'll skip workouts frequently- the kiss of death for your habit.
Your boss may encourage some "office fitness" strategies if you point out that exercise energizes both body and mind. Bring up the subject at the next office meeting. The more time spent at the office the greater the need for office fitness strategies.
Hand held weights could be kept at your desk or in the break room. Two or three weight increments would be best. Even with 1 set you'll be able to do several different upper body strength movements-while sitting or standing. A variety of weight allows variety of movements.
At the office:
• If you've ever had a long wait during a phone call and sat there waiting, then you've missed a workout opportunity.
• If you've walked to the coffee pot or drinking fountain you could probably also have used 30-60 seconds to do a strength movement with your dumbbells.
• Smoke breaks are acceptable at the office- use part of yours to do a set of your favorite movement.
• At the beginning and end of your lunch break, take a minute or two with your dumbbells.
• Just after you clock out and before you head for your ride, do a set of something.
• Arrive 5 minutes early and do a couple sets. Stay for 5 minutes at the end of the day to work in another 5 minutes.
At home:
• You've waited many times on the clothes washer or dryer. Have some dumbbells nearby. You can do yourself some good with 1 minute of time.
• While waiting for your food to heat you could be strength training.
• TV commercial breaks- they'll seem to go faster.
• While your computer or phone reboots.
• Dress in loose clothing so you impulsively grab a minute if/when the mood strikes.
Start with light weights and small time increments- especially if you hate exercise. As your body acclimates to the movements you'll find yourself saying "this feels so good." When you're ready add more- but never do too much.
Make an effort but never strain. Too much difficulty creates avoidance and resistance because everyone doesn't like the intensity of pushing themselves to their limit. Intensity must match your personal taste for it.
Underneath all of this there must be some level of desire to be or become healthy. Find your desire and find your way. Don't let a busy life prevent good health. No excuse will ever be a reason not to exercise.
Frankie O'Brien and Nina Lomax are 2 moms who share their fitness experience to help and encourage people who struggle with exercise and fitness. Frankie is celebrating 50 years of working out and Nina is a personal trainer with a home-based business in Manassas,Virginia. Visit their website http://www.fithealthylady.com to learn from these 2 ladies.
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