Start your exercise journey, enjoy the journey, don't look back.

May 23, 2023

In today's fast-paced world, it's not uncommon to have a packed schedule that barely leaves time for sleep, let alone exercise. Despite the numerous benefits of staying physically active, establishing, and maintaining an exercise routine can be an uphill task, particularly if you have a demanding job, family responsibilities, or other commitments. Yet, carving out time for regular workouts is crucial for boosting your health, mood, and overall well-being. Exercise and Sports Science Australia recommend daily exercise, averaging 2.5 hours depending upon intensity and strengthening activities at least 2 days per week.  In this blog, we'll explore the common challenges of establishing and maintaining exercise in a busy life and provide actionable tips to help you stay fit and healthy.


Plan:

Planning is crucial when it comes to fitting exercise into your busy schedule. Take a few minutes to create a weekly schedule, including the times when you can fit in a workout. Take advantage of little time pockets throughout your day, such as early mornings or lunch breaks, and make sure you stick to your schedule.


Make it a routine:

Making exercise part of your routine can help ensure it gets done consistently. Pick a time during the day that works best for you and commit to it. For instance, you can make it a habit to train for 30 minutes every morning, or 20 minutes every night before dinner.


Utilize bodyweight exercises:

Bodyweight exercises are an excellent way to build strength without the need for equipment. They can be done anywhere and anytime, making them perfect for busy days. Some examples include push-ups, squats, lunges, and planks. A quick bodyweight routine can be done during a break or between meetings.


Multitask:

You can also incorporate strength training into everyday activities. For example, you can do calf raises while you brush your teeth or hold a plank while watching a TV show. Multitasking allows you to exercise while still getting other tasks done. 


Join a fitness class:

Attending a fitness class can help you stay accountable and motivated. They can also help you create a workout plan that fits your busy schedule. You can choose a class that meets at a time that works for you and use that as your allocated exercise time for the day.


Exercise in short bursts:

You can break up your workout routine into shorter sessions throughout the day. For example, you can do strength exercises for ten minutes in the morning, ten minutes over lunch, and another ten minutes in the evening. This makes it easier to fit in workouts without feeling overwhelmed.


Set Goals and Track your progress:
A lack of clear goals can kill motivation. Set realistic and achievable fitness goals, which enable you to see progress towards your end goal, such as losing weight, running a 5k race, or being able to climb stairs without getting out of breath. Break it down into smaller goals, for example, aim to increase the intensity or duration by 10% each week. Tracking your progress allows you to gain some perspective about how far you’ve come and celebrate your successes. You can track your progress in different ways; by measuring your heart rate, keeping a record of your distance and time, or by taking pictures of yourself to track any physical changes. 


Mix it up:
Variety can help you stay motivated, especially if you become bored with your exercise routine. Incorporate different forms of cardiovascular exercise, such as running, cycling, swimming, or HIIT classes. This will keep things exciting, challenging, and help prevent boredom.


Find a Partner
Having a workout partner or a trainer can be crucial to maintaining motivation. They provide accountability, support, and can be great cheerleaders along the way. You can also share your progress, goals, and challenges with each other, which keeps you both on track.


Focus on the benefits.

Focus on the benefits of completing daily cardiovascular exercise and twice weekly strengthening exercise. It can help lower the risk of heart and chronic diseases, increase endurance, help with weight loss, reduce stress, and improve overall health and wellbeing.

 

In conclusion, incorporating strength and cardiovascular exercises into your busy schedule may seem difficult, but it can be done. With proper planning, dedication, and a little creativity, you can make fitness a part of your daily routine. Maintaining motivation to complete daily cardiovascular exercise can be challenging, but incorporating these strategies can make it easier and more enjoyable. Remember to set realistic goals, track progress, find a workout partner, mix up your routine, and focus on the benefits. With these tips, you’ll be well on your way towards achieving your fitness goals. Remember, maintaining a consistent exercise routine is crucial for your overall health, physical fitness, and mental well-being.


References

1. Keogh, J. W. L., Winwood, P. W., & Simpson, C. L. (2017). The Exercise Recommendations for Clients with Knee Osteoarthritis by Exercise and Sports Science Australia. Journal of Science and Medicine in Sport, 20(9), 895–899

2. McCarthy, D. J., & Dale, M. J. (2019). Exercise and Sports Science Australia position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport, 22(4), 424–427

3. Cahill, M. J., Proudfoot, N. A., Mills, B. D., & Barr, S. I. (2019). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for overweight and obese adults. Journal of Science and Medicine in Sport, 22(9), 969–974

4. Winwood, P. W., Keogh, J. W. L., & Weeks, B. K. (2018). Exercise and Sports Science Australia (ESSA) Position Statement on the Role of Resistance Training for Health and Disease. Journal of Science and Medicine in Sport, 21(10), 1070–1077


Emma Wilson

Workers Compensation Specialist (AEP, ESSAM)

Exercise Rehabilitation Services – WA

 

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How to Fit Exercise into Your Lifestyle

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