Here’s a little-known fact: only 23% of Americans get the recommended amount of exercise, and lack of time is the most commonly cited barrier. I used to be one of those people who didn’t believe I could fit exercise into my busy schedule. But now, I’m here to tell you that it’s not only possible, but it can also become a habit that transforms your life. Here’s how I did it, and how you can too.
Why Short Workouts Can Be More Effective Than Long Ones
I used to think that I needed to spend hours in the gym to see any results. But after doing some research, I found that short, intense workouts can be more effective than longer, less intense ones. This is because high-intensity interval training (HIIT) can help you burn more calories in less time and improve your cardiovascular health. I started doing 20-minute HIIT workouts three times a week, and I saw more improvement in my fitness level than I did when I was spending an hour in the gym every day.
Here’s an example of a HIIT workout you can try:
- 5 minutes of warm-up (jogging in place, jumping jacks, etc.)
- 30 seconds of high knees
- 30 seconds of rest
- 30 seconds of burpees
- 30 seconds of rest
- 30 seconds of mountain climbers
- 30 seconds of rest
- Repeat this circuit 5 times
- 5 minutes of cool-down (stretching, deep breathing, etc.)
How to Make Exercise a Habit
I used to struggle with consistency. I’d start an exercise routine with good intentions, but I’d always end up quitting after a few weeks. That’s why I decided to focus on making exercise a habit rather than a chore. Here are some tips that helped me:
Start Small
I didn’t try to go from zero to 60. Instead, I started with small, manageable goals. For example, I committed to doing just 10 minutes of exercise every day. This made it easy to stick with, and it helped me build a habit. Once 10 minutes became easy, I gradually increased the time and intensity of my workouts.
Find an Accountability Partner
I enlisted the help of a friend who also wanted to exercise more. We committed to working out together three times a week, and we held each other accountable. This made it much harder for me to skip a workout, and it made exercise more enjoyable. If you don’t have a friend who wants to exercise with you, consider hiring a personal trainer or joining a fitness class.
Make It a Priority
I used to think that exercise was something I could do if I had extra time. But I quickly realized that if I wanted to make exercise a habit, I needed to focus on it. That meant scheduling my workouts into my calendar and treating them like important appointments. It also meant saying no to other commitments that would interfere with my exercise routine.
Track Your Progress
I used a fitness app to track my workouts, and I also kept a journal where I wrote down how I felt after each workout. Seeing my progress and feeling the positive effects of exercise motivated me to keep going. It also helped me identify what types of workouts I enjoyed the most, which made it easier to stick with my routine.
How to Fit Exercise Into Your Busy Schedule
One of the biggest barriers to exercise is lack of time. But if you’re creative, you can find ways to fit exercise into your busy schedule. Here are some tips that worked for me:
Wake Up Earlier
I know, I know. Waking up earlier isn’t always the most appealing option. But hear me out. If you can find just 20-30 minutes to exercise in the morning, you’ll not only get your workout done, but you’ll also start your day with a sense of accomplishment. Plus, exercising in the morning can help you feel more energized and focused throughout the day.
Exercise During Your Lunch Break
If you can’t find time to exercise in the morning or evening, consider exercising during your lunch break. This might mean going for a walk, doing a quick HIIT workout in your office, or even just doing some stretching and deep breathing exercises. Whatever you choose to do, getting up and moving during your lunch break can help you feel more energized and productive in the afternoon.
Make Exercise a Social Activity
Exercise doesn’t have to be a solo activity. In fact, making exercise a social activity can make it more enjoyable and help you stick with it. For example, you could join a sports team, take a fitness class with a friend, or even just go for a walk with a coworker during your lunch break. Not only will you get the benefits of exercise, but you’ll also get the benefits of socializing.
Use Technology to Your Advantage
There are tons of apps and devices out there that can help you fit exercise into your busy schedule. For example, you could use an app like Nike+ Training Club to find quick workouts that you can do at home or in the gym. Or you could use a device like a Fitbit to track your steps and make sure you’re getting enough movement throughout the day. Whatever you choose, using technology to your advantage can help you stay accountable and motivated.
How Exercise Changed My Life
I never thought that exercise could have such a deep impact on my life. But after committing to a regular exercise routine, I saw changes in my body, my mind, and my overall well-being. Here are some of the ways that exercise changed my life:
I Felt More Energized
One of the biggest changes I noticed was in my energy levels. I used to feel tired and sluggish all the time, but after starting to exercise regularly, I felt more energized and alert. I also found that I was able to focus better and be more productive at work.
I Slept Better
Exercise also helped improve my sleep. I used to struggle with insomnia, but after starting to exercise regularly, I found that I was able to fall asleep more easily and stay asleep throughout the night. I also woke up feeling more refreshed and rested.
I Felt More Confident
As I started to see changes in my body and my fitness level, I also started to feel more confident. I felt better about myself and my abilities, and I found that this confidence spilled over into other areas of my life.
I Had More Energy for My Family and Friends
Finally, exercise gave me more energy to spend with my family and friends. I found that I was able to be more present and engaged with the people I care about, and I also found that I had more patience and empathy for them.
I know that starting an exercise routine can feel overwhelming, especially if you’re busy and stressed. But I also know that it’s possible to fit exercise into your schedule and see real, tangible benefits. If I can do it, so can you. So why not give it a try? Your body, your mind, and your loved ones will thank you.
Remember, you don’t have to be perfect. Start small, be consistent, and make exercise a habit. And if you need help or support, don’t be afraid to reach out to a friend, a personal trainer, or a fitness community. You’ve got this!
