Discover our quick and easy fitness tips for staying physically active…even if you have a busy schedule!
One of the questions that we get asked most, aside from ‘what are the most nutritious foods to eat’ is ‘I need fitness tips for by busing schedule’.
It’s easy to look at Instagram, Facebook and other social media channels to look at all these positive memes out there. ‘Fitspiration’ as they’re called. These people working out all day looking fantastic, showing off their muscles, showing off their bodies…
At the end of the day, reality shows those images are not realistic. They’re not necessarily fitness either!
When we think about fitness, we think about making realistic choices to allow you to move more.
The average person sits about 12 hours a day according to research.
Within that 12 hours, that means there’s 12 other hours left. Hopefully, eight of them are sleeping.
How do you spend those hours?
Outside of structured exercise, which is of course important, what else can you do to simply move throughout the day?
Get up and go for a walk!
Or try to stand up from your desk every 60 minutes and do 10 body weight squats, some jumping jacks, or other body weight exercises that don’t require a gym. These will take just a few minutes and you can do them while at work. So kiss your excuses goodbye!
There are some research studies on these individuals who lived to be over a hundred years old…
Interestingly when you look at the lifestyle of these individuals, they don’t go to the gym to grind it out. They’re not necessarily hitting the weights hard every single day. These people are walking and simply moving more.
Remember the average person sits 12 hours a day.
How can you move more throughout the day to make fitness realistic?
Try taking the stairs instead of the elevator
Try walking in the airport versus rushing to your terminal to sit down at your seat
Try playing outside with the kids or dog instead of lounging on the couch.
Every little bit of movement counts!
Going to the park with your kids, going to swim with your kids, going to just play as an adult. We don’t play anymore.
All of those little bits of activity make a huge difference in the long run and that is crucial when we think about fitness tips for people with no free time (i.e, the majority of the population).
Most people don’t have hours on end to go to the gym. That’s not what you need, though – you simply need some movement on a daily basis.
That movement should include some strength training.
Strength training can be with weights. It can also be with your own body (pushups, squats, lunges, planks, etc).
This should be balanced with some cardiovascular exercise: walking, running, swimming, biking, hopping, skipping, jumping rope, playing tag with your kids. The list can go on and on…
It doesn’t have to be as structured as we all think. If you like a fitness class, great. Enjoy it. Do it. Embrace it.
What some research has found is that it’s not necessarily the movement that you’re doing but it’s the person you’re doing it with or a group you’re doing it with. Some people love group exercise and want to make group exercise a part of their regular lifestyle and can enjoy it that way. Others like to work out with one person and that’s great.
When you have someone, we call it an accountability partner, it’s more likely that you will be able to make exercise a part of your lifestyle so maybe that’s hiring a trainer…
Maybe that’s doing something with a friend, playing tennis, doing anything activity-wise, movement-wise that makes this is a regular part of your lifestyle…
Again, we need to be moving at least every hour of the day for five minutes or so. That might mean standing up. When you’re on a conference call, walking around, taking it with a headset.
Simple things like that.
When you’re watching TV, maybe every commercial doing some body weight squats or have a competition, a fun competition with a friend or a spouse where every time a specific character (your favorite character on a show) says a certain word. Whenever that happens you do a different activity. Maybe it’s squats. Maybe it’s pushups. Anything along those lines.
We need to make fitness a part of our lifestyle!
We’re not made to sit as humans but, like we said earlier, we sit an average of 12 hours a day. Incorporate movement in your life. Those are busy fitness tips for busy people with no free time at all.
Remember every bit counts & something is always better than nothing.
The other piece is that small bouts of exercise count towards your total exercise. If your exercise is 10 minutes in duration (let’s say you go for a 10 minute walk) you do that again at lunch time, you do that again after work, you’ve just accumulated 30 minutes of exercise.
The other great thing is research shows when you plan to exercise for at least 10 minutes, you will actually do so for an average of 16 minutes. Weird, right?
Remember, something is always better than nothing…
Move, move, move!
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