Fitness and Movement for Busy People
We’ve all either said or heard this before, “I want to be active, but I don’t have time.” Among all the reasons people don’t exercise, it’s definitely at the top of the list. It’s a completely common statement and it doesn’t have to be the reality. If you have the desire to be fit and the motivation to move your body in some capacity but feel like you just can’t fit it into your busy schedule, this blog is just for you. I’m going to share with you some simple and time-efficient ways to be active and still maintain your busy schedule.
The Evening Walk
If you work a Monday through Friday office job, chances are you come home at the end of the day completely exhausted and ready to decompress. And if you have kids waiting for you at home, you are walking into another extremely exhausting job. You have a list of things to do in the evening; cooking dinner, cleaning up, bedtime routine, or any other housework that has been neglected in your busy days. An easy way to work in activity to your evening is by taking a family walk! It could be right before dinner or even right after - so you feel even more like you’re walking off that dinner! It’s not only an amazing way to move your body and get your steps in, you are knocking out several wins by getting your daily dose of fresh air and bonding time with your partner or family. If you are walking solo, it’s a perfect way to meditate and reflect on the day and all that you accomplished.
Walking in the evening is the perfect way to cool off, take in the world and beauty around you and getting in a healthy amount of activity. Remember, it doesn’t need to be intense or time-consuming to be productive. Movement is movement, and this is an incredibly effective way to be active daily.
The Morning Stretch
Whether you’re a morning bird or a night owl, waking up before the world is awake and moving your body in some way feels good. It can be hard to pull yourself out of bed, especially for a workout of any kind, but you never regret it once you’re done. If getting up and heading to an intense cycle class isn’t your thing, start slower with some morning yoga. All you need is a yoga mat and your body. And if you don’t know where to begin, maybe a YouTube video or yoga video of some sort. They are out there, everywhere, you just have to look. You can start slow with beginners yoga and progress as you go, but regardless of your level of experience it is a great way to start your day with a bang.
Yoga is a slow moving but incredibly intentional and impactful way to exercise. It strengthens your muscles, increases your flexibility, and helps you find balance both physically and mentally. Many people experience significant stress relief through yoga, as the quiet time to be present in your body refreshes and calms you. If you haven’t tried yoga before, now is your chance! Start your day with a good strength and stretch and get ready to conquer the world.
The Mid-Day Movement
If you work a daily office job or work from home, breaking up the day is always a good idea. The days are long when you’re busy, and they can often feel like they are moving slower than molasses. If that is the case for you, breaking up your day with a mid-day movement is the perfect answer. It could just be a quick jog or walk around the block, but getting your body moving and being outdoors in the middle of the day is good for your mind and body. It will allow you to let off some steam and come back to your work with fresh eyes and a lot more capacity to focus. Exercise is known to be a good source of brain power, so getting a little movement in in the middle of the day works in your favor in many more ways than one.
Of course, just as important as movement, is breaking up your day with a yummy meal. But you can do both! Go for your quick jog or walk, and then come back to a healthy, nutritious and well-balanced meal that you’ve (hopefully) prepared ahead of time. Check out my recipes page for some plant-based goodness.
Take a Hike
If you love the outdoors as much as I do, this is a perfect solution to your problem. Get outside! Go to your favorite nearest mountain or summit and do a hike. Soak in the outdoors and all the beauty and get your miles in. With the steady (or steep) incline of a hike, you are able to get some serious cardio work in, while also working your muscles and whole body in a way that other forms of exercise can’t. Plus, the biggest perk of all, there’s a huge prize at the end of the workout – a view! Not many forms of movement have the same payoff at the peak and it definitely makes it worth the hard work that the hike involves.
If you are wanting a way to spend time with your family, get outside and get your daily workout, a hike is the best choice for you.
Pockets of Time
Listen, I get it. Some days are so incredibly packed that even fitting in the above can be overwhelming and unrealistic. On those days I try to be intentional about the small pockets of time that I do have. Fifteen minutes in between meetings? The perfect time for a quick stretch or a body weight exercise like lunges or push-ups. On a non-video phone call? Walk laps around your house (I do this one ALL the time). It' doesn’t matter if one day is more active than the others, every little bit counts! The point is to utilize your spare moments moving that body in some way, big or small!
The Takeaway
As you can see, there are many easy and even fun ways to get exercise into your busy schedule. If you have the desire and the determination, the opportunities and activities are all there right at your fingertips. It is incredibly important to remember that exercise and movement doesn’t need to be big, it doesn’t need to be intense, and it certainly doesn’t need to consume much time. A little exercise, often, goes a long way. If you’re stuck in your thinking that you’re “too busy” for fitness, think again. There are so many ways to incorporate movement into your busy schedule and these are just a few of the most simple and basic examples.
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