5 Ways to Fit Fitness Into a Busy Schedule
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How many hours do you dedicate to exercise each week? Well, the Center for Disease Control and Prevention recommends that adults participate in moderate-intensity physical activities for 150 minutes per week or in high-intensity exercises for 75 minutes every week. Moreover, you should also be doing muscle-strengthening activities at least 2 days a week.
For many, that may sound like a lot — and probably during busy work days, most of us are guilty of not hitting those numbers. However, maintaining our physical health does not have to be overly difficult. There are a lot of strategies that can be employed so that busy professionals can incorporate a few minutes of exercise into their schedules. And here are a few of them:
Do your workouts at home
Doing workouts at home is the best option for anyone that wants to save time and money. Not only is it a safer option these days, but you also don’t have to pay a gym membership fee or commute to another location if you have a good home set up. You can even take classes with instructors on apps or on YouTube. Not only that, but you can also use equipment whenever you want when you have your own jump rope, weights, and treadmills at home. Want to know the best part of exercising from home? You can watch TV or listen to the radio on loudspeaker while you’re doing your favorite exercises.
Exercise during your lunch break
You don’t want to be glued to your office chair for eight hours straight (or more, on busier days)! Bring some variety and movement into your work day by exercising during your 60-minute lunch break. Whether you’re doing yoga or taking a brisk stroll outside, it’ll also help to give your eyes a break from staring at a screen all day. Plus, a Gala Bingo guide to maximizing lunch breaks points out that it’s a great way to re-energize for the rest of your day, helping you avoid those dreaded afternoon slumps. In addition, exercise helps relieve stress, so you can be productive and energized even during the busiest of day.
Do short, high intensity workouts
You don’t have to dedicate hours to exercise every day to be able to see results. High intensity workouts are great for individuals who want to burn a lot of calories and fat within a short time period. Commonly referred to as “HIIT” workouts, these provide a great foundation for beginners who want to increase their fitness capabilities. You can start with 10-minute workouts, which you can do almost anywhere. In just a few minutes, you’ll be able to work up a sweat as you get different parts of your body moving.
Turn your commute into a workout
If you are working from an office, then you can incorporate exercise into your daily routine by changing your commute into an opportunity to workout. Instead of driving or taking public transportation, try jogging or riding your bike from your house to your workplace. This method doesn’t only help you stay fit, but it also helps you save the money you usually spend on your daily commute! A report by Business Insider states that Americans spend $2,000 to $5,000 on their annual commute. Jogging or biking to your workplace, even for a few days a week, can help in cutting back on the aforementioned costs. Also, it’s an environmentally-friendly alternative to driving.
Be creative
You can fit exercise in busy workdays by incorporating simple yet active alternatives to your normal habits. Harvard Health Publishing recommends easy tasks, such as taking the stairs instead of the elevator. You can also try walking to speak to your colleagues for a chat instead of sending an email or a message. If you need to stay near your desk during your working hours, then try doing a few stretches every 30-minutes.