Health 10 sneaky ways to fit exercise into your busy schedule

07:31  11 june  2018
07:31  11 june  2018 Source:   9coach.com.au

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10 Little Ways to Sneak in Exercise at Work. 1) Turn your commute into a workout. But chances are you aren't the only one at your office trying to fit exercise into a busy workday.

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a group of people standing in a room: 10-minute Tabata workout© Provided by Nine Digital Pty Ltd 10-minute Tabata workout

Work meetings, school pick-up, friend dates — your diary is packed enough as it is. How are you supposed to fit exercise into your busy schedule along with everything else, too?

Sorry: inventing time travel isn’t an option. Yet.

But, according to the Department of Health, you might be in trouble if you don’t find the time. You should aim for 30 to 40 minutes of moderate activity each day to stay fit and healthy — all told, that’s almost 300 minutes of exercise per week.

Not sure where you’re going to scrounge up a spare five hours just for working out? Here are 10 sneaky ways to fit exercise into your busy schedule — without sacrificing time with your loved ones.

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But in the real world, 24 hours a day doesn't seem like nearly enough time to fit in work, school, and family. Stop stressing! Here, 10 ways to sneak a workout into your super busy schedule .

Here are ten 10 must-know tips on how to sneak in some exercise , however busy you are. 2. Work out on the way to work. Why not turn your daily commute into a daily workout? Every little bit helps, when you are squeezing in exercise into a busy schedule .

1. Use your commute

Live a few miles away from the office? Consider running or biking into work a few times per week. Not only will you burn more calories, but the extra movement could help you be more productive and focused once you start your day, too. Just remember to keep clean clothes in the office, so you don’t show up sweaty to your 10am staff meeting.

2. Take exercise breaks in the office

If you have the benefit of a full office, here’s one way to fit exercise into your busy schedule: consider closing the door once or twice per day to get in a quick bodyweight workout. Working at a standing desk, taking regular stretch breaks, and getting up to walk around between assignments are also good habits to adopt. You’ll stay more alert in the office, and start to undo the negative effects of sitting all day.

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Spreading out different types of exercise throughout your day can help you squeeze it into a busy schedule and help decrease your stress. You don't have to spend a couple hours at the gym every day to get in exercise .

Here are four ways to fit a workout into your day. Kids exercise and you can too. If their activities take place at a park, utilize the available resources to get a good workout in. 50 sec. jumping jacks / 10 sec. rest.

3. Make an exercise appointment

Sometimes being able to fit exercise into your busy schedule is just about making a commitment and sticking to it. Block off an hour three or four times per week for exercise, but treat that hour just as you would any other appointment. You’d hesitate to cancel a meeting with your boss or reschedule a trip to the dentist, wouldn’t you? If you start to think this way about your exercise appointment, too, you’ll have an easier time fitting it in to your schedule.

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4. Bring a friend

If you haven’t seen your BFF in ages, consider making a workout date. Take a hike together, or sign up for a workout class you’d never dare to take on your own. Working out with a group of friends also makes it easier to fit exercise into your busy schedule — after all, friends are less likely to bail on one another!

5. Bring a date

Likewise, working out with your special someone can help you keep your workout appointment and grow closer as a couple. According to Women’s Health, working out with your romantic partner increases your physical attraction to one another — and increases intimacy, as you work toward a shared goal together.

6. Be more efficient

Not every workout has to be an hour-long workout session. Consider shorter, more efficient workouts, like HIIT, Tabata, or circuit training, to break up your training schedule and free up more time during your week. When it comes time to tackle a long workout session, you’ll most likely feel more energised, confident, and ready to give it your all.

Fitness instructors Sam Downing and Amelia Phillips run through this 10-minute Tabata workout for any fitness level:

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So here are 10 easy ways to get your 30-minute exercise fit into even the busiest day. Running or cycling to work is an easy way to squeeze a work out into a busy schedule - and it's also good for the environment.

7. Use your down time

Who doesn’t love spending down time in front of the TV? But if you have time to laze about on the couch, you also have time to sneak in a few quick moves. By working out during commercials or watching your favourite show at the gym once a week, it’s easy to fit exercise into your busy schedule.

8. Train for a race

Actually, any kind of competition with a deadline will do. Setting a concrete workout goal helps you make and stick to a schedule, in addition to motivating you to do your best. So grab a buddy and sign up for a charity 5K! Once you make the commitment, be sure to block off time to train together, too.

9. Always take the stairs

There are plenty of little choices you can make throughout your day to fit exercise into your busy schedule. Take the stairs instead of the elevator. Park further away from the store or your office, so you can get in a few more steps. Walk when you’re on the phone. Take the dog on an extra-long walk. You get the picture!

10. Make it fun

If workouts always feel like a chore, we won’t bother to do them at all. Consider a workout that you find fun — like signing up for a dance class or starting up a weekly football match with your mates. Not only will you be more likely to fit exercise into your busy schedule when your workout is enjoyable, you’ll be excited to make the time — no excuses.

Seniors tips for long haul flights .
Travel has no age limits. But a few simple considerations will make it easier as your years advance. Plan wellThe more you plan before you go the less you will have to do as you travel. Consider speaking with an over 50s specialist travel agent, such as MyDiscoveries. They can help you find accommodation that is accessible and advise you on the fitness requirements for tours. Consider a cruiseCruises are travel made easy. You unpack once and visit multiple destinations. Days at sea allow you to enjoy all the activities and entertainment on board.

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