Ways to Exercise Even When You Are Busy
Maintaining a healthy lifestyle is not easy, especially when you are too busy that you do not have time to exercise. But no matter how busy you are, you need to find ways to squeeze a few minutes of exercise into your daily routine. When you are active, you feel more energetic, productive, and focused. So here are 5 ways to exercise even when you are too busy.
- Wake up early
Waking up early is not easy, especially for non-morning people. However, working out in the morning offers a lot of benefits. According to research, working out in the morning before breakfast can help burn stored fats and boost your metabolism. You can set your alarm clock to go off 30 minutes earlier so that you can work it out before you go to work. If you cannot exercise in the morning, you can take a 15 to 20-minute break to do a HIIT workout.
- Be active
You need to move often during the day. For example, you can take the stairs instead of using the elevator. You can also park your car far away from your office. If your house is less than 3 miles away from your office, you can bike or run to walk. You can do crunches, squats, burpees, push-ups, and jumping jacks while watching TV or go for a 10-minute stroll with your family after dinner. Always keep your workout clothes with you so that you can exercise no matter where you are.
- Follow a well-balanced diet
You need to provide your body with healthy foods to keep you energized. Include seasonal vegetables and fruits as well as whole foods in your diet. You should also prepare healthy snacks that you can eat on-the-go. Having a healthy snack will satisfy your hunger and provide the energy you need to complete your workout routine.
- Plan for shorter but better workout routines
It takes around 25 minutes to activate the body’s metabolic and anabolic systems. These two systems are extremely important because they help burn fat and build muscle. You can stimulate these two systems by doing HIIT workouts. According to studies, people who do interval workouts for at least 20 minutes can burn up to 15 calories/minute. You can also maximize your workout routine in a short time by doing 2 to 3 more repetitions of your workout without sacrificing your form. Free weights are better than machines because they offer faster strength gains compared to training on machines. That is because you employ more fibers and muscle groups when you use free weights. Resistance machines usually work on certain isolated muscles only.
- Get enough sleep
Lack of sleep can lead to fatigue and low energy levels, which can hinder the number of calories you burn and your workout performance. The body recovers as you sleep. When you always feel tired because of a lack of sleep, you will not be inclined to exercise. So, make sure that you are getting 7 to 9 hours of sleep every day.
- Master self-discipline
Staying motivated is not easy. That is why you have discipline if you want to get results. One of the best ways to be motivated is to think that working out is a fun activity. Do not think of it as a chore that you need to do. Instead, treat it as something you love to do. Choosing a fun outfit or having a workout buddy can keep you motivated. But when you have self-discipline, you can stay motivated, take the necessary action, and can push yourself forward regardless of how you are feeling, emotionally or physically.
It is also important to keep your fitness goals in mind. Why do you want to exercise? Perhaps you want to gain muscle or shed those extra pounds. By reminding yourself of your end goal or main objective, you can stay focused and motivated when unexpected situations come up. You should also focus on contracting the target muscle group and using proper techniques while working out to make your workout routine more effective. Overcompensating or taking shortcuts will not help you at all. You should also treat your workout like an important appointment. After all, you will not cancel an appointment with a client to do something else. When you are constantly reminded of how important it is, you will be less likely to skip your workout sessions.