When you’re busy and constantly juggling work and personal life, you automatically keep your physical and mental health at the end of your to-do list.
In fact, research has shown that only 21% of adults exercise as much as they should, and less than 5% of adults perform 30 minutes of physical activity per day.
However, neglecting your health can have various negative implications. If you wish to lead a better lifestyle, then change has to start from within!
But don’t worry; even with a busy schedule, there are many different ways to incorporate exercises. Want to know what they are? Then keep reading!
Some working professionals prefer working out for half an hour or a full hour every day but can’t. If this is your case, block a session on your calendars to incorporate exercise.
For example, wake up half an hour early every day and work out for a while before getting ready for the office.
If you already have a spot marked in your calendar for a workout, you’ll be much more likely to follow it. If you struggle to wake up early, schedule your exercise sessions with a family member or a friend. This way, you’ll have someone to motivate you to get up!
Today, most people prefer taking public transport while running errands or might even order their daily essentials online. While these things are a time saver, they don’t do much for your body or mind.
For example, if you have a small child and need to drop them off at a nearby daycare, put them in the stroller and jog from your house to the center.
Similarly, if you need to quickly go to the post office or the grocery store, don’t wait for the public bus or take out your car. Jog or run back and forth instead. This will ensure that your daily workout goals are met.
Most professionals are too tired to attend a full-fledged workout session after returning home from work. If you’re the same but still wish to incorporate fitness into your schedule, then perform simple exercises at home.
For example, while watching TV, don’t sit on the couch with a bag of chips or junk food. Instead, take a yoga mat and do some basic yoga poses to stretch your body.
You can also add some squats or lunges to get those hormones pumping! Not only is this easy to fit into your routine but also requires no extra gym membership.
Sure, this might sound like an impossible thing to do, but you can work out in small sessions while you’re working!
For example, desk pushups are similar to inclined pushups and they help to increase your arm and back strength.
For this, put your hands on the desk and then stand at some distance. Lower yourself toward the edge and then lift yourself back up, something similar to a regular pushup.
Similarly, you can also perform chair dips, where you stand with your back toward the leading edge of the chair and place your palms there. Lower your body and then lift yourself back up.
While it’s important to take care of your physical health, it’s equally important to be mindful of your mental well-being.
And when you’re always managing work with other things, it becomes even more crucial to make sure that your mental health is taken care of.
If you don’t have time to go for physical therapy sessions, book an hour-long session online.
Alternatively, you can opt for a luxury mental health facility that offers customized routines for busy professionals. You can even join support groups or talk to a trusted friend or family member if you feel burned out or overwhelmed.
When you’re taking a quick break in the office, make the most of the break. Don’t check emails or social media during that time.
If your eyes are constantly glued to the screen, you’ll end up suffering from migraines and focus-related problems. Instead, take a short walk around the office campus or chat with some colleagues.
Remember, exercising doesn’t always have to involve fancy pushups. Even small strolls can be helpful if you feel lethargic at work. You can also wear sports shoes and jog around!
If you follow the same workout routine regularly, you’ll lose motivation. You will eventually lose interest and find it boring. Then it will be difficult for you to even try to work out in between a busy day.
So, it’s important to add variety to your exercise routine. Switch things up by mixing fun and light exercises and high-intensity ones. For instance, try running one day, cycling the other, and yoga the next.
Try something exciting and new so that you look forward to your routine. Additionally, variety will also help you follow a balanced workout routine. It’ll also prevent injuries from muscle overuse.
If you don’t have any time at all to exercise, figure out a way to incorporate it into your leisure time.
For instance, if you watch movies or series at any time, put your device on the floor and play the show. Instead of sitting idly, pull your yoga mat and try slight exercises, such as lunges, squats, sit-ups, or push-ups.
If you’re not certain which kinds of workouts to try, look up YouTube tutorials for simple routines.
The most difficult part of working out amidst a busy routine is staying motivated. So, find someone from your walk of life to motivate each other.
For instance, if you’re a stay-at-home mom (SAHM), find another SAHM from the neighborhood and begin your fitness journey together. If you’re a working professional, find your workplace bestie. If you’re a college student who works part-time, find someone similar.
Whether you go cycling, on a jog, or enroll in the gym, do it together. Merge your schedules together and stay dedicated!
You can achieve fitness more than just an exercise routine. For instance, sign up for different physically taxing activities, such as dancing, sunrise walks, rock climbing, hiking, surfing, marathons, or other team sports!
Think of exercise as something that you enjoy. If you treat it like a burden, you’ll never feel like getting fit. Even if it feels tiring in the beginning, with time and consistency, you’ll notice a drastic improvement in your lifestyle!