Are you guilty of thinking you don't have time for exercise?
If you are, it's time to think differently.
Here are 4 easy ways to re-programme your thoughts about getting active so you can fit regular workouts into your busy schedule.
1. Focus on quality not quantity
It is possible to get the same benefits from a 15-minute workout as it is from an hour of exercise. It’s how you use the time that matters.
The effectiveness of your exercise routine should not be judged by how much time you dedicate to it each week but rather in the context of the results you experience.
So take a moment to drill down into the results you're looking for.
'Get fit, tone up and lose weight' isn't enough.
What does fitness really mean for you?
It might be going further, faster and improving results for your team.
Maybe you just want a reliable mechanism to manage stress.
Perhaps it's a social thing for you.
Once you've established all the underlying drivers for you to get active, schedule a weekly check in with yourself to review if the time you're investing in exercise is bringing you the results that you want.
If it isn't, make some adjustments. Follow this process regularly and you'll soon have a weekly pattern of exercise that fits your schedule and guarantees consistent progress and satisfaction.
2. No workout time is too little or not worth it
Too many people fall out of the habit of exercising regularly because they think every workout needs to be long to be worthwhile.
Factor in travel, transit and changing time on top of the exercise and it’s just too much to pack into an already busy day.
The problem is that we only need to miss one or two workouts and we start feeling guilty and frustrated and then write off that week or even that month.
Be creative with your workout time and shake things up through the week.
A longer session is fine now and again if this fits in with your schedule and your goals, but for other slots in the week, keep your exercise time to a minimum and challenge yourself to work as effectively as you can within this time slot.
Some sessions will require travel time to the gym or to the location where your team or training partners meet but others can be done from work or home meaning every minute of these slots is dedicated to quality exercise time.
When it comes to long-term exercise success, consistency is key so, no matter how busy you are, rest assured that some exercise, any exercise, no matter how brief, is better than nothing.
3. Make plans and don’t procrastinate
When things get busy, exercise can be one of the things to get bumped off your schedule but this doesn’t always results in creating more time.
In fact it often leads to less effective time if you’re left feeling sluggish and as though you just need to clear your head.
Exercise is perfect for energising your day so schedule your workouts into your calendar and then stick to your pre-determined slots – without hesitation!
Exercise time is key to optimising your efficiency each day and from week to week.
Don't talk yourself out of what you know is a powerful tool for success.
4. Create positive associations
If you associate getting active with losing valuable work time then you’re already at a disadvantage for achieving your best fitness results.
If on the other hand you associate working out with boosting energy, reducing stress, thinking creatively, coming up with solutions to issues at hand and creating a sense of balance in your life you’ll be motivated to prioritise your workouts.