Finding Time for Exercise

“Save the excuses. It’s not about “having” time. It’s about making time. If it matters, you will make the time.”- THEGOODVIBECO.

Even if an individual is aware of the endless benefits associated with regular exercise sometimes “life gets in the way” and we move exercise down the day’s list of priorities. Below are some of the most common excuses we have heard in our office to why people choose not to exercise:

“Exercising is so boring”

 “I’m too busy”

“I don’t have the money”

“I don’t want to go by myself”

“I don’t have a gym membership”

“I’m afraid people will watch and judge me”

If time is your sole issue consider this, if you were to only exercise 30 minutes each day that is only 2% of your day. Think about what activities during your day you can eliminate to make time for exercise. You will be doing your body and overall health a favor! For example, can you pre-cook your meals on a Sunday afternoon and put them in Tupperware for your meals throughout the week and save time each day from cooking to exercise?

30 minutes is only 2% of our day. No excuses!

Don’t have a gym membership or gym equipment? Don’t Worry! When you don’t have access to a gym, daily steps and movement still matter! Here are some exercise ideas that don’t involve gym equipment.

1. Take the stairs at work.
2. Take the scenic route walking around the inside of the mall, especially if the weather is not ideal outside.
3. Invest in an at home workout DVD!
4. Exercise between TV commercials. Get up and do jumping jacks, push-ups, body weight squats, or jog in place.
5. Join an adult intermural sports league. The other individuals will hold you accountable to coming.
6. Park in the farthest parking spot at the grocery store or mall and walk.
7. Go for a walk over your lunch break.
8. Set your alarm and get up and either walk around the office or stretch every 60 minutes to get your blood flowing!
9. Practice good posture at your desk engaging your core while also strengthening your back and neck muscles.
10. Instead of going to the grocery store multiple times a week, try and consolidate these smaller trips into one big trip. Put the heaviest items in the cart first so that you push more weight throughout the whole grocery trip.
11. Swim or walk laps in your local swimming pool.
12. Take the kids outside to play tag, hide and go seek, or an active game.
13. Consider cleaning the house yourself instead of hiring a housekeeper. Scrubbing counters and floors is good exercise!
14. Mow the lawn, tend the garden, and rake the leaves yourself.
15. Attach an activity to a daily habit such as doing a one minute wall sit every time you brush your teeth.

Remember, daily movement reduces the risk of many health conditions- protect your health! Research shows that movement helps with conditions across a broad range such as:

• Body composition
• Depression, stress, and anxiety
• Cardiometabolic diseases including pre-diabetes, diabetes, hypertension, stroke
• Musculoskeletal health, including osteoporosis and rheumatoid arthritis

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