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How To Fit Fitness Into Your Busy Schedule
by Rachel Keller
Every year, many make the commitment
to better fitness, but so few follow through
with that commitment. Why do so many neglect
physical fitness and remain woefully out-of-shape?
While many have different excuses, the most
popular excuse for not exercising is the time
factor. You know how important exercise is and you
really do want to get fit, but your schedule
is already bursting at the seams, and you don't
think you could fit even one more activity. As a busy mother of three young sons, I know
how difficult it can be to fit a regular exercise
routine into a full schedule. Yet, without a
consistent exercise regimen, you may not have
the energy to keep up with your responsibilities,
and by working out now, you will have more energy
later. Having a consistent time for physical fitness
makes it more likely that you will continue
with a routine. I like to get up early before
my family awakens. If I don't exercise early,
I find it very difficult to fit it in during
the rest of the day. Early morning may not work for you, but having
a regular time set aside for fitness makes it
much more likely that you'll stay with the routine.
You may choose to use a lunch break to do a
short workout or some stretching routines to
help relieve the stress and anxiety of work.
Or you may find you prefer exercising at the
end of the day. Despite good intentions, however, you may
find some days you don't have the time or desire
to do a full routine exercise. Does that mean
that if you can't do a full routine, you don't
exercise? Not at all! While nothing takes the
place of a regular exercise routine, here are
some tips for fitting fitness in even when you
are short on time. Fitting Fitness In
- Instead of spending your time searching
for the closest parking space, park your
car further away. Not only do you save time,
frustration, (and maybe gas) in finding
a parking spot, but you also will use more
energy walking.
- Whenever possible, carry your groceries
to the car and load them yourself. You burn
calories walking, and you use muscles lifting
your groceries.
- Don't do drive-thrus. Park and get out
of your car.
- Use stairs instead of the elevator or
escalator.
- Climb your stairs at home.
- Walk or ride a bicycle instead of driving.
You'll save gas and burn more calories while
getting in shape. (My husband started biking
when his car was at the garage. Now, he
regularly bikes for enjoyment and fitness,
not to mention less wear and tear on his
vehicle.)
- If you use the bus as transportation,
get off a stop earlier and enjoy a brisk
walk.
- At work, take the long route to the water
fountain, restrooms, copy machine, and cafeteria.
Walk briskly.
- Stretch while standing in line.
- Use a speaker phone or cordless phone
and walk or stand while talking. You burn
more calories standing than sitting.
- Don't use the remote control. Get up and
change channels. Better yet, if you must
spend time in front of the television, try
riding a stationary bike or using a treadmill
or elliptical trainer. You can even do some
simple stretches.
- If safe, walk within your apartment building
or the mall.
- When picking up toys your children (or
grandchildren) left out, practice flexibility
exercises.
- Walk your pets (or your neighbor's pets).
- Put more effort into household chores.
You cannot escape household work (unless
you hire a maid), so why not put a little
extra effort into it, and burn some extra
calories in the process. Vacuuming, scrubbing
the floor, and washing windows are all excellent
ways to get in some activity. Do some simple
stretches before and after to prevent injuries.
- Get rid of your riding lawn mower, and
don't use the self-propelled feature on
your mower. You'll get a real strength training
workout.
- Try doing something together as a family.
Walk with your spouse. Ride bikes together.
If you have children or grandchildren who
are learning to ride a bicycle, jog alongside
while they ride.
- Play ball, catch, Frisbee, or any active
game with your children or grandchildren.
- Spend time with a friend and walk around
the block a couple times while getting caught
up on the news. Make social time a time
for fitness by playing tennis with a friend.
You can exercise even at the office while
you're sitting. Try the following: Kegel exercises,
tightening your buttocks, flexing your feet
and ankles (tracing the alphabet with your feet),
slowly rolling your neck, shrugging your shoulders,
stretching as high as you can. The hardest part is getting started. And usually,
the first few weeks are the most difficult.
You're not in shape, and you're trying to adjust
to a new routine. Unless you absolutely hate
your program, stay with it. (If you hate it,
try something different since it is easier to
continue in something you enjoy. Some days you
do not feel like doing even that which you enjoy.) Most people who start an exercise routine
quit within a few weeks. But if you make it
past those first few months, you will probably
stay with your routine, and you may even discover
that you love it and can't do without it. I
have! Rachel Keller, MEd
The mother of three young sons, Rachel
Keller enjoys running, cycling, aerobics, strength
training, and flexibility exercises. She races
regularly, placing in her age group in nearly
all her races. She has both a bachelor of science
and a master's degree in education and has been
publishednumerous times. Rachel manages several
sites, including Time for Fitness, a web site
that encourages and promotes fitness and a healthy
lifestyle by motivating, informing, and answering
your questions (http://www.timeforfitness.com).
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