For many people, computer-based jobs that have taken the physical element out of work also take up so much time, and exercise is the last thing they feel like doing when they get home. The key to finding time to exercise is to realise two things:
It doesn’t have to take very long – perhaps half an hour a day, perhaps in ten -minute bursts if necessary.It can be built into your day – to – day life – it doesn’t necessarily mean that you have to find additional time.
If you’re in employment
Despite the advances in technology, a lot of us spend more time at work. But don’t worry there are ways in which you can become more active:
– Go for a walk during your lunch break. Workouts three different routes and vary them throughout the week. It might even be possible to find an indoor walking route where you can incorporate stair climbing, for those inevitable bad weather days.
-Talk to your employers about promoting health at work. Ask them to provide showers and cycle racks to encourage people to bike to work. If you work for a bigger company why not ask the company to make room for a in house gym where you can have access to the latest fitness equipment such as exercise bikes, vibration plates and elliptical cross trainers and treadmills.
-walk to and from work. If you live too far away, you could park further from the office or get off the bus or train one stop earlier – a ten minute walk could help you as long as its intense enough to get you out of breath.
If you look after children
Having children can drastically change everything about your lifestyle. Some parents find that their activity levels drop and their weight increases, making going to the gym or playing sport become more difficult. Here are some positive steps you can take:
-Exercise with your child, take them to the park or play with them in the garden, this is sending a positive message to them.
-Find out which of your local sports and leisure centres have crèche facilities, you can work out while you child is being looked after.
– Walk your child to school. Not only will this help you to be active, it can also help your child to develop an early pattern of physical activity that might stay with them into adulthood.
-Find out if there are activities available at your Childs school open to the local community. Many schools use their facilities for sports and exercise classes on evenings and at weekend.
If you’re based at home
-Plan your week so you have to walk to the shops regularly. By going on several occasions you’ll only have to carry a few light bags of shopping back.
-Look at ways in which you can be more active in and around your home. Use the stairs to exercise, work in the garden or- if you have the space and can afford it- install some gym equipment, such as treadmills, exercise bikes, vibration plates or elliptical cross trainers.
-Look for community based activity programmes in your local area. These don’t have to be fitness classes, just anything that gets you moving.
The early bird
If your day doesn’t really allow you to incorporate exercise, one option is to get up earlier. if you normally set your alarm for 7.30 then set it for 7 instead, use that half an hour to go for a brisk walk or run. Exercising first thing on a morning can leave you feeling invigorated for the rest of the day.
if you’re not an early bird think about how you can use your time on an evening, think about how you can use your time more productively, instead of watching TV, invest in a piece of home gym equipment. Try to experiment to find a time that suits you the best.