FREE AND FUN; PICK WHICH ONES RESONATE WITH YOU!
MAKE A PLAN
Decide on the best time for exercise in your schedule and enter it into your computer or cell phone as a repeat event.
DIVIDE & CONQUER
Create 3 boxes that represent the most important parts of your life (e.g. family/work/yourself). Next, list the top three to-do’s that would make the most difference in each category. Finally, block out times on your calendar for those items and honor yourself by honoring those very special commitments. Important Note: When making this list think about the things that have the most impact not just today but one year from now.
FIND 5 MINUTES
Even if you are very busy, you can find 5 minutes to focus on yourself. Start small and build. A 5 minute walk can turn into a 30 minute daily walk that you have become accustomed to after finding those 5 minutes. Just start somewhere, anywhere.
LIMIT SCREEN TIME
Most of us watch shows we don’t love simply because we are bored. Spend your time more productively and use trade those 30 minutes for exercise. Set a timer to limit your screen time to 10 minutes, then move.
ACTIVELY WATCH
If you do watch TV, be active. Do crunches, push ups, leg lifts, run in place. There are so many exercises you can do without equipment in front of the TV.
DELEGATE
Hand off chores so you have more time for yourself. You are not the only one who can fold laundry or cook dinner. Not every day, just some days.
THINK POSITIVE
Edit your negative thoughts. If you think, “I am too busy to work out”, rephrase the thought with “I do have time to be healthy”, “I choose to make myself a priority”. Over time, these positive thoughts will eventually get you to make better decisions.
PARTNER UP
Share workouts with your spouse. Rather than your usual date, try a new activity together like a cycle class or ballroom dancing or a hike.
BE YOURSELF
Part of the reason you can’t make time for exercise may be because you are not focusing on the right workout for your personality. Find out what exercise would make you the most comfortable and schedule it. We make time for what we are comfortable with and enjoy.
SOCIALIZE ON THE MOVE
Next time a friend suggests meeting for lunch or coffee, suggest a walk or a hike.
FIND A CHEERLEADER
Emotional support from a friend or loved one is an immense help to stay motivated. Encouragement and accountability on a daily basis boosts your excitement about a project. When your excited about something, you find time to do it.
EXERCISE AT HOME
No gym, other constraints? Exercise DVD’s are a private, cost effective alternative.
MICRO WORKOUT
Don’t sit idle for more than a couple of hours. Plan 10 minute breaks to stretch or do a brief circuit (squats, push ups, stairs). Your productivity will increase tenfold.
ONLY 20 MINUTES
High intensity interval training gives results in just 20 minutes. Try kettlebell swings, slow motion resistance training.
WEAR A PEDOMETER
Maintain 10,000 steps a day and you will increase your lifespan significantly.
DIY
Rake the leaves, push a lawnmower, shovel your snow, clean out the basement.
WORK WHILE YOU WAIT
Watching your kids sports activities is a great opportunity to use the time and space to walk the field or try walking lunges or do some squats. You can still watch your child score the goals.
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