By Rennie Aranda – Skinny Gene Nutritionist
Between work, school, children, errands, hobbies, and spending time with family and friends, finding time to exercise seems like an impossible task. According to the CDC (Centers for Disease Control and Prevention), adults need at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) a week to obtain important health benefits. This is about 30 minutes of exercise during 5 days out of the week. For some, 24 hours in a day doesn’t seem like enough time to fit in work, school, family, and their daily life activities. Fear not! 150 minutes can be broken up whichever way you’d like during the week. With these tips, you’ll learn to squeeze fitness into your busy schedules in no time!
1- Extend physical activity during your commute.
- Jog/walk to and from work (if distance and weather permits)
- Bike to and from work if possible
- For those taking public transportation, take a bus or train stop earlier to increase walking time
- For those driving, leave a little early and park the car further to give time for extra walking
2- Cross your workout off your to-do list ASAP by setting your alarm clock early. (But don’t skip out on sleep!)
- Reset sleep schedule to get enough rest to wake up early for a workout
- Wear your workout clothes to bed. Wake up and sweat it out!
3- Squeeze in a lunch break workout.
- Studies show that exercising during lunch increases productivity at work (and reports fewer sick days) in comparison to those who do not exercise during lunch
- Take a walk during your lunch break. For extra calorie-burning, add some weights to your walk. For those easing physical activity into their lunch routine, start with stretches at the desk.
4- Make use of your down time at work.
- If permitted, keep dumbbells at your desk. On breaks, squeeze in 12-15 reps of exercises such as dumbbell curls, overhead presses, and ab crunches. Try to do at least 2-3 sets of each.
5- Get your friends and family involved and have fun!
- Buddy up with a friend or make it a family routine to increase exercise in the day. Hike your favorite trails, take walks after dinner, play active games or sports, or visit your neighborhood park. Get creative in your physical activities to keep you and your loved ones motivated to exercise. Experience new workouts or fun classes for everyone to enjoy. Challenge and motivate one another to achieve your workout goals for the week.
6- Can’t miss your favorite show?
- Make room between the couch and the TV, so you don’t miss anything while breaking a sweat. See how many reps of ab crunches or bicep curls you can do during commercials. Keep your favorite fitness tools (dumbbells, jump rope, etc.) by the TV as reminders while you watch your favorite shows.
7- When there’s a chance to take the stairs, take it!
- Don’t just leisurely walk up a flight of stairs. Increase your speed! If able to perform safely, skip steps to target those glutes even more.