Life is busy…very busy…and it is not always easy to get in those regular workouts. Yet, we know that exercise provides boundless benefits like improving bone health, enhancing strength, boosting immunity, and reducing stress. Achieving and maintaining optimal fitness is a process that requires continual assessment, monitoring, and progression. Because consistency is the number one most critical factor, here are five ways to help you squeeze your workouts in:
1. Schedule fit.
Whether you are CEO of a business, your family, or just your world, sticking to a schedule keeps everything in order and helps you accomplish all the necessary tasks and goals. Make your workouts a priority and program them in at least five days a week. Enter them into your calendar (manually or electronically) in advance so they are a mandatory, inflexible part of your day. Schedule all of your meetings, errands, appointments, and duties around your workouts. Consider it your most critical appointment and it will help you be more efficient at everything else, provide energy to carry you through your days, and clear up your mind so there is space for thinking and performing optimally.
2. Socialize fit.
Schedule meetings and get-together with friends and colleagues on a weekend trip, walking path, or at a gym. Many successful business deals, enhanced friendships, and creative endeavors have come together in bonding environments such as these. Start out a lunch date at a fun class together, like hip hop, power yoga, or circuit training, and then continue your date for a post-workout recovery meal (You can even try couples yoga!). You will effectively strengthen your body and your social life at the same time.
3. Entice fit.
Is there a decadent book you’re eager to dive into? A guilty mind-candy type of TV series you long to indulge in? A classic film you’ve always wanted to watch? Collect your choice of these options and watch or read ONLY while you’re exercising. Set up a workout arrangement that enables you to do so. For example, put a piece of exercise equipment (stationary bike, mini trampoline, dumbbells, etc.) in front of the TV and save the TV episode(s) or film to watch during exercise. Or plunge into that juicy book while doing cardio on a machine. These rewards will help you look forward to your workouts.
4. Multitask fit.
With modern technology, it is easy to get on a machine and sweat while responding to emails, making phone calls (if you are not the one doing too much huh-huh-huh talking), reading articles or documents, and even writing papers. Have you seen engineering’s attempt to make desks out of treadmills? Other ways to multitask include:
Sitting on a big exercise ball at your desk instead of a chair. For extra credit, you can sneak in a set of crunches, wall squats, and push-ups throughout the day.
Take your kids to the park to play along with resistance tubing and a jump rope. You can give your kid a push on the swing, watch them play, and workout altogether.
While speaking on the phone or brushing your teeth, do plies, squats, calf raises, step-ups, and leg swings.
5. Reward fit.
Plan rewards to keep your motivation strong. Although your body and mind will naturally feel stronger and you’ll most likely notice an improvement in your fitness level, stress, emotional state, and energy, you can tack on additional bonuses once you reach set goals. Great, inspiring gifts to give yourself include a new exercise toy (a foam roller, kettle bell, or Swiss ball), workout clothes, a new song to move to, or a fitness DVD. It doesn’t have to be a bought reward…simply tune into your body and notice the built-in benefits. Document your success in a journal or schedule a race (a 5K, 10K, or even a marathon or triathlon) to boost your motivation.
