As a fitness instructor and personal trainer, I hear this excuse all the time. Every day one of my friends or clients complains about not having enough time to exercise. In fact, I say it myself sometimes. It takes time to drive to the gym and sometimes I have to wait for a machine or a class to start. Luckily, that is not the only way to exercise. I think we have gotten away from what is really considered to be exercise these days. Everyone belongs to a gym or has a personal trainer or purchases expensive home equipment or videos. Gym memberships, personal trainers and videos are a great way to get exercise, but they are definitely not the only way. So if you don’t have the time or the motivation to go to a gym to exercise, never fear, you can still incorporate more physical activity into your life.
The American Heart Association and the American College of Sports Medicine recommend 30 minutes of moderate intensity activity 5 days a week for all adults ages 18-65. Physical inactivity is a major risk factor for obesity, heart disease, stroke and diabetes. Thirty minutes really isn’t that much time, even for the busiest people. Think of it as one television show or one phone conversation with a friend. You don’t have to get your thirty minutes all at one time either; you can break it up into 10 minute segments if that better fits your lifestyle.
There are many ways to get the recommended thirty minutes a day. The most important thing to do is just start doing something. I always meet with people who say they will start next week, or at the beginning of the month or in January (you get the idea), but they never do. The first step in reaching the 30 minutes a day goal is to just start moving. You can start with a walk around your neighborhood or local parks. We are lucky in South Florida to have plenty of parks and many months of great weather, but if the weather doesn’t cooperate where you live try walking in a mall before or after work. Many malls have a mall walker fitness program which allows people to walk the mall early in the morning before it is open. They supply security so if you are alone it is safe. The stores are closed so your money is safe as well! You can also do things at home to increase your physical activity. You can get up and march or jog in place during TV commercials. You can walk around inside your house while talking on the phone. You can even clean your house or mow your lawn yourself instead of hiring someone or having your kids do it.
Outside of your home and neighborhood, there are hundreds of ways to increase your exercise. You can choose the furthest parking spot at stores or work. Try taking the stairs instead of the elevator at work. Stand up and do some squats at your desk. Go for a walk during your lunch break. Deliver a message in person to your co-workers instead of always emailing or calling. These are all things that you can fit into your day without completely rearranging you schedule. Everyone should have time to incorporate a few of these ideas. You just need one or two to start you on your way to 30 minutes a day.
Don’t forget to involve your family. If they only time you see your spouse is in the evening or on weekends, get them involved in your exercise. Bring them on a walk, go to the park and play tennis or shoot baskets. Go for a bike ride. You can even rake leaves together for exercise.
So you see why I can’t accept the excuse that you don’t have enough time as a reason not to exercise. Little things can add up to a lot when it comes to exercise and well-being. Who knows you may find you really do like exercising and then I might start seeing you at the gym.
- Jennifer
Labels: Healthy Planet, Jennifer, Physical Activity
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