9 Ways to Exercise When You Don’t Have Time


You know exercise can help improve your health and lose weight. Yet, 1 in 4 adults doesn’t exercise, according to the U.S. Surgeon General.

Hectic schedules may be to blame. It can be tough to exercise when juggling work, school, family, and more. It’s worth squeezing it in, though, because regular exercise can relieve daily stress and lift your mood. At the same time, you can reduce your risks of diabetes, high blood pressure, and heart disease.

Aim to be active for at least 30 minutes most days or a total of two and a half hours per week, but it’s OK to start slowly. Find activities that you enjoy. Check with your doctor before increasing your activity level, then get started.

Tips for fitting in fitness

•Wake up a little earlier. Start by setting your alarm clock just 5 minutes earlier. Do stretches and jumping jacks before getting in the shower, or follow a short exercise DVD.
•Find a workout buddy. Exercising with a friend is more fun and a good motivator. Ask a coworker to go for a walk during lunch or see if a neighbor wants to shoot hoops. It will be harder to skip a workout if you know someone is counting on you.
•Change into exercise clothes before leaving work. You’ll be ready for a brisk walk as soon as you get home or more motivated to stop at the gym if you are already dressed for it.
•Schedule your fitness activities. If you put exercise on your calendar like other appointments, you’re more likely to do it.
•Acknowledge your successes. Keep a log of all the times you make a healthy choice to move more, such as by taking the stairs instead of an elevator. After the first week, reward yourself with a new pair of sneakers or a cool new water bottle.
•Create a home (or desk) gym. If you have equipment always at the ready, it will be easy to steal 10 minutes to use it. A jump rope, a stability ball, exercise bands, and dumbbells don’t cost much or take up much room.
•Move while you watch TV. Don’t sit idly – or worse, eat mindlessly – during commercials. Do sit-ups or jog in place instead.
•Play games with your kids. Don’t just watch while your kids play outside – join in their fun. Play tag or just toss a ball back and forth. If your kids love video games, think about swapping their favorite game for an active one in which the user must move his or her body to play. The whole family will break a sweat by dancing or using special controllers to compete at boxing, tennis, golf, and bowling.
•Exercise while you work. Raise your activity level and productivity with neck rolls or arm raises. Push hands out to the side and then up toward the ceiling. Take a brisk walk during your break. Use the stairs instead of the elevator.
Stepping it up
After you’ve built short periods of activity into your day, think about times when you could lengthen each burst by a few minutes. The key is to start small and ramp up gradually.

Even if you’re worn out from a busy day, try to make time for fitness. Regular exercise actually boosts your energy level. Exercise, along with sensible nutrition, is also important for losing and maintaining weight.

Next time you look for an excuse to skip exercise, remind yourself of the benefits. You’re helping yourself feel good, look better, and live longer. Who wouldn’t want that?

Halle Berry

How to Choose Anti-Wrinkle Cream?

Use of anti-ageing products for controlling wrinkles and fine lines is a common phenomenon nowadays. There are... ...

Halle Berry

6 Things to Know Before Getting LASIK Surgery

You’d love to wake up in the morning without fumbling for your glasses. But LASIK eye surgery isn’t... ...

Halle Berry

Which Facial is Good for Dry Skin?

If your skin is extremely dry and flaky, the condition could prove to be of immense concern to you. The skin becomes... ...

Halle Berry

Breathe Deeply! Tips for Being a Labor Coach

Giving birth involves a mix of physical pain and emotional joy. During childbirth, the mother does all the work.... ...

Halle Berry

8 Tips for Better Sleep When You’re Pregnant

Pregnancy can make you ga-ga over sleep. Those first few months, you can’t seem to stay awake. Even the... ...

DASH: Designed for Every Body

DASH: Designed for Every Body

Diets are a lot like fashion. Depending on the season (and which celebrity is currently obsessed),...

Dietary Help for Iron-Deficiency Anemia

Dietary Help for Iron-Deficiency Anemia

If you have been diagnosed with iron-deficiency anemia, your doctor has likely advised you to eat...

Simple Swaps! Make Healthy Food Even Healthier

Simple Swaps! Make Healthy Food Even Healthier

Looking for easy ways to boost the nutritional value in your food? ...

Does Advertising affect Eating Disorders?

Advertisements are all around us. What we see impacts us in some or the other way.

How to Stop Online Shopping Addiction

How to Stop Online Shopping Addiction

In the age of electronics, there are many trends that turn into addictions....

Grocery Shopping Tips for College Students

Grocery Shopping Tips for College Students

College life is the most enjoyable part in one’s life but it also inculcates sensibility and ...

Skin Care »

  • Global Hand Washing Day

    Global Hand Washing Day

    The primary practice aim was mobilize people and transform handwashing from being just an abstract idea to an automatic ...
  • Pre School Hand Hygiene

    Pre School Hand Hygiene

    Children are very notorious and they can literally give a deaf ear to their parents when the latter ...
  • Personality Type Diet Plan

    Personality Type Diet Plan

    The Personality Type Diet has been crafted by Robert Kushner. He is a known expert on ...
Easy Way to Stop Smoking
Easy Way to Stop Smoking

Medical practitioners all over the world have been constantly appealing ...

Self Hypnosis Techniques
Self Hypnosis Techniques

A self hypnosis session requires a strong suggestion, proper relaxation and delivering ...

How to Tighten Loose Skin
How to Tighten Loose Skin

Loose skin is a common problem that a lot of women as well . ...

Careers in Speech Pathology
Careers in Speech Pathology

With a rise in speech-related problems in people, speech pathologists are in great demand

8 SureFire Tips on How to Lose Inches Off Your Waist Fast

Want to know how to lose inches fast?

The 2 Types of Knee Braces With Side Stabilizer
The 2 Types of Knee Braces With Side Stabilizer

Do you have a problem with your knees?...

RiRi
Is It Easy To Quit Smoking Forever?

How do I dare to say that it is easy to quit smoking? ...

Kids and Martial Arts Can Be a Great Match
Kids and Martial Arts Can Be a Great Match

All parents want their children to grow up healthy and develop discipline...

Don't miss

Take It Easy: Preventing and Treating Shin Splints

What are shin splints? Typically, shin splints cause pain or tenderness along the shin bone from inflamed muscles,... ...

Fit to a Tee: The Basics of Golf

Think golf is just a slow-paced game for businessmen in plaid pants? Think again – it might be worth taking... ...

9 Ways to Exercise When You Don’t Have Time

You know exercise can help improve your health and lose weight. Yet, 1 in 4 adults doesn’t exercise, according... ...

BMI for Men: How to achieve that Perfect Figure?

Body mass index (BMI), Waist to Height Ratio, Percent Body Fat, Lean Body Mass or Fat-Free Mass, Calories taken...
Diabetes During Pregnancy: Will I Need a C-Section?

Diabetes During Pregnancy: Will I Need a C-Section?

If you have diabetes during pregnancy, you are more likely than other women to have a large baby. When a baby is...
10 Healthy-Living Tips for Women

10 Healthy-Living Tips for Women

Many factors put women at risk for diseases that seriously threaten their health. You may be able to avoid heart...
Physical Therapy: All the Right Moves

Physical Therapy: All the Right Moves

Are you recovering from an injury or dealing with an illness or disability? If so, physical therapy may be able...
Compiling a Family Health History

Compiling a Family Health History

You may know that you got your brown eyes from your mom or your dimples from your dad’s side of the family....
The Best Ab Exercises to Tone Your Tummy

The Best Ab Exercises to Tone Your Tummy

Dread doing endless sit-ups? You’re in luck. Experts say that classic sit-ups are not the best way to strengthen...