Many people find that the hardest part of working out isn’t the exercise itself but simply finding the time to engage in a workout that would be worthwhile. When 40 hour work weeks give way to 60 hour work weeks and more, mustering the energy to run or lift weights on a nearly daily basis is a chore unto itself.
Thankfully, there are ways to promote exercise in a way that accommodates your busy schedule. A new report out of the United Kingdom offers tips on sneaking exercise into an already hectic work week.
You should first try to fit workouts into those places where you’re already doing other things. For example, if you drive to work, could you maybe switch transportation methods and get in the habit of biking to work? That way, you’re using time that you would already be using to commute to get exercise in, leaving the rest of your day intact and un-disrupted.
What about when you’re getting ready in the morning? Instead of immediately hopping into the shower, maybe you can get the blood flowing by engaging in some simple exercises that can be conducted right in your own bedroom. Squats, lunges, and other stretches and lifts may wake you up faster than a shower ever could, and you could find yourself more willing to take on the day.
Get in the habit of stretching whenever you have some free time, even if that means while standing in the bathroom brushing your teeth, shaving, or putting on makeup. The report advises standing on one leg and moving it in various directions to promote balance and strengthen your legs.
The same kinds of techniques could even be applied to when you’re sitting at your desk doing work. Although a short walk can be a godsend if taken on a regular basis, if this isn’t possible, then at the very least get your otherwise prone legs involved in fitness. While sitting, move your legs like you’re pedaling a bike, or raise them outward to see how long you can keep them in that position. Basically, do whatever you can to get your pulse rate up even when you’re sitting down.
There are a number of moments throughout your work day where you could replace inactivity with walking. If you have to head to the fifth floor, then get in the habit of using the stairs as opposed to the elevator every single day. One-on-one or even group meetings can be accomplished during a walk rather than around a conference table, and you might think about foregoing certain emails in favor of moving to the recipient’s workspace and engaging them in an actual dialogue.