Table Of Contents
Evidence based How to Workout With a Busy Schedule for Women: Make Fitness a Priority
Introduction: Why Busy Gen X Women Should Make Time for Exercise?
Are you a busy Gen X woman? Do you feel as though you do not have enough time for things that really matter – like your health and well-being? You’re not alone! Many women of this age group are struggling to balance it all but neglecting their needs to care for everyone else.
However, as crucial as our responsibilities are, they will mean nothing if we don’t prioritize our wellness too. Incorporating exercise into your daily routine can provide you with the much-needed energy and a mental health break to conquer whatever challenges come your way!
Read on for some advice about how busy Gen X women can make time in their schedules for fitness.
How to Fit Exercise Into a Busy Schedule – Create a Routine That Works For You
We understand the struggle of fitting regular exercise into a busy schedule, but don’t worry! With a little planning, you can create a routine that suits your lifestyle and seamlessly integrates exercise into your daily life.
So, let’s explore some practical tips that will empower you to prioritize physical activity and structured exercise and fully enjoy its wonderful benefits!
- Examine Your Timetable
Take a good look at your daily routine and identify the time slots that are the most flexible. Look for those pockets of time when you can allocate some minutes to exercise without disrupting your essential commitments.
Whether it’s early mornings, lunch breaks, or evenings, figure out what works best for you and be realistic about your ability to commit to a regular time.
- Set Concrete Expectations
To make exercise more meaningful and motivating, set goals for yourself by writing them down in a planner or by recruiting a friend to participate with you. First, consider what you want to achieve: improving your vascular fitness, building strength, or increasing flexibility.
Then, break down goals into smaller, achievable targets that can be accomplished within your available time frame.
- Commitment and Schedule
Make exercise a non-negotiable appointment with yourself. Treat it like any other important commitment in your life. Block off dedicated time for training in your calendar and stick to it. Some people use a training diary to write down program notes and track progress. Others utilize apps that they can use right on their phones.
By prioritizing exercise and making it a part of your weekly routine, you’ll likely stick to it and reap the benefits.
- Be Adaptable
Life is full of surprises; unexpected events may disrupt your planned exercise sessions. It happens to the best of us, unfortunately! The trick is to be versatile and flexible and not to let one slip up ruin your momentum.
For example, if your morning workout gets interrupted, don’t stress about it. Instead, find another time during the day or evening to fit in your exercise. Even if it is a shorter workout, commit to a set period of time for movement. Remember, any training is better than none, so embrace flexibility when necessary.
- Find New Routines You Enjoy.
Here’s the secret sauce to sticking with an exercise routine: find activities that you genuinely enjoy. Look for exercises or workouts that make you feel excited and motivated. The options are endless: dancing, swimming, hiking, or hitting the gym.
Experiment with different activities until you find ones you genuinely look forward to. When you enjoy what you’re doing, exercise becomes less of and more of a joyful experience to look forward to.
Also, read – How to Get the Energy to Workout
How to Make Time for Exercise With a Busy Schedule with Small Changes in Your Routine
Did you know the World Health Organization recommends that adults aged 18-64 aim for at least 150 minutes of moderate-intensity aerobic physical activity each week? That’s just 30 minutes a day, five days a week! The best part is, being physically active doesn’t mean you have to hit the gym.
You can engage in various enjoyable activities during your leisure time, like walking, dancing, gardening, hiking, or swimming. Even everyday tasks like walking or cycling for transportation and doing household chores can contribute to your activity goals.
So, whether you prefer sports, planned exercises, or anything else that gets you moving, it all counts towards a healthier and more active lifestyle!
How do you squeeze in 30 minutes of exercise when your schedule is packed? We get it! After a tiring day, going home and relaxing in front of the TV is tempting. But don’t worry, even with your busy lifestyle, you don’t have to give up your favorite activities to stay active. Here are some friendly tips to help you stay motivated:
Incorporate Short Workouts Into Your Regular Daily Schedule
- Make every movement count throughout the day. For example, opt for the stairs instead of the elevator whenever possible. And instead of parking right in front of the building, choose a spot a bit further away to give yourself a chance to walk more if time allows.
- If your workplace is within a five-mile radius, consider walking or biking. It’s a great way to get your exercise in while commuting.
- If you have young kids, find ways to stay active together. For example, while they’re practicing their sports, you can schedule some time to attend a fitness class or go for a short jog.
- Make TV time productive by incorporating exercises into your viewing routine. For example, try jumping jacks, push-ups, crunches, lunges, squats, or burpees during commercial breaks or while watching your favorite show or during commercial breaks.
- If you have a furry friend, take advantage of walking your dog as an opportunity to get some exercise. Consider going for longer walks or invite a friend or family member to join you for a post-dinner stroll.
Keep Your Workout Clothing Close at Hand
- Pack your gym bag and keep it in your car. That way, you’ll always have it with you wherever you go. It’s a great reminder to seize any opportunity for a workout.
- Try changing into your workout clothes before you leave work. By doing so, you’ll be ready to break a sweat as soon as you get home. In addition, it eliminates the temptation to get too comfortable and encourages you to prioritize your exercise routine.
- Set your workout clothes out the night prior. This is one less step for you to get dressed and ready to sweat.
Make a Note of This on Your Calendar
- Treat each workout as an essential appointment by setting reminders on your phone or leaving friendly Post-it notes on your refrigerator. Find whatever works best to remind you that you can’t forget this important task.
- Just like you would schedule a meeting with your boss and wouldn’t cancel it for anything else, prioritize your workouts similarly. Once your alarm goes off, make it a habit to quickly wrap up whatever you’re doing and get ready for your training.
How to Incorporate Exercise Into a Busy Schedule: 5 Tips On Sticking To A Regular Exercise Routine
We understand that finding time to exercise can be quite challenging. With busy schedules and various family, work, and social responsibilities, it can feel like we’re constantly on the go and stressed out. However, regular exercise can be a powerful tool to improve physical and mental well-being.
Even though it may seem counterintuitive, incorporating exercise into our lives can make our bodies more efficient from a physical standpoint and better equipped to handle stress. Caring for ourselves through practice can boost our energy levels, reduce anxiety, and improve our overall mood.
Rule of Little “Exercise Bites”
Whether it’s the moments while your coffee is brewing, a short break before a meeting, or keeping an eye on the kids at the playground, you can make the most of it by fitting in some form of movement. Just take a few moments here and there to get your body moving. Examples include quick stretches, air squats, heel raises, or push-ups every hour.
Recent studies have shown that dedicating as little as two minutes to intense daily activity can lead to a healthier life.
Netflix & Sweat
Here’s a fantastic idea for your “by me-time” – combine Netflix and sweat! Do you know those moments when you’re hooked on an episode of Grey’s Anatomy or your favorite show? Hop on a treadmill and jog along while enjoying the drama, or make the most of commercial breaks by doing a HIIT workout.
It’s a fun and engaging way to exercise, especially if you struggle with motivation or boredom. So grab your stationary bike or treadmill, queue up your favorite series, and let the entertainment fuel your workout!
Find a Workout Mate
If finding motivation for a solid half-hour workout feels like a challenge, here’s a friendly suggestion: why not invite a friend or classmate? Adding company to a workout can make a world of difference! For example, you could go for a quick jog around campus together, go for a short walk, or even take a study break at the gym.
Having a workout buddy by your side can instantly boost your excitement and enthusiasm as well as keep you accountable. And hey, have you checked if your university offers any fitness classes? They can be a fantastic chance to meet new people who are also interested in fitness while exploring exercises you might not have tried before.
Also, read – How To Start Working Out Again
Schedule Your Workouts Like You Do Your Meetings
You can put workouts on your calendar and plan the day around them. Then, you create a sense of commitment and accountability by giving them a dedicated spot in the schedule. It’s like a little reminder telling you, “Hey, you’ve got a workout!” So when that time comes, you make it a priority to get moving. Trust me. It works wonders!
Block off some time on your calendar for exercise, and let it be a non-negotiable part of your day. You’ll find that it’s a great way to stay on track and prioritize your well-being. You’ve got this!
Set Exercise Kind of a Date
Grace Henderson Hartman and her husband have found a fantastic way to combine fitness, romance, and good food. They schedule running dates at night, which sounds like a ton of fun!
How awesome is that? It’s a beautiful way to prioritize their health and spend quality time together. So, why take a leaf from Grace’s book and plan your running dates or some form of exercise activity? Then, you could enjoy a fantastic workout with your partner and treat yourself to delicious post-workout treats. Cheers to fitness and love!
5 Simple Ideas How to Exercise When You Have No Time Making it Easier & More Enjoyable
We’ve all been there, feeling like we don’t have enough time to work out. Don’t worry! Carving out time for exercise is doable, even when life gets crazy busy. In order to to help you, I’ve gathered some valuable tips from three leading personal trainers who know a thing or two about prioritizing fitness. They’ve got your back!
So, let’s dive into their expert advice on squeezing in a quick sweat session, even when your schedule feels jam-packed. When you are taking care of yourself and prioritizing your health, there’s always a way to make it happen, no matter how busy your life is. Ready? Let’s do this!
Take the Stairs
Whenever you have the option, ditch the elevator and take the stairs instead. It’s a quick and effective way to get your heart rate up and sneak in some exercise during your busy day.
Walk & Bike to Errands
Consider walking or biking instead of driving or taking public transportation for short errands. Not only will it save you time and money, but it’s also a great way to incorporate physical activity into your routine.
Engage in Active Hobbies
Find hobbies or activities that naturally involve movement. Examples included dancing, gardening, playing a sport, or even cleaning the house vigorously. By enjoying these activities, you exercise and have fun while doing it.
Make it a Family Affair
If finding time for yourself seems challenging, involve your family or friends in your exercise routine. Plan active outings or family walks in the evening. You can also schedule regular bike rides or play a friendly basketball or soccer game at the park. Not only will you benefit from physical activity, but it also adds a fun and social element to your exercise.
Multitask with Active Chores
Turn everyday chores into exercise opportunities. For example, don’t be afraid to add upbeat music and dance while you vacuum or mop the floor. Squat while folding laundry or do standing leg lifts while washing dishes. Even performing heel raises while washing dishes still counts as added activity.
Also, read – Pre Workout Breakfast to Help You Get Fit
How to Find Time to Workout With a Baby – The Best Types of Exercises
Finding time for exercise can be challenging when you’re busy caring for your growing family and trying to get some well-deserved sleep. But here’s the thing: postpartum exercise offers incredible benefits worth exploring!
It alleviates stress and boosts your energy levels, and works wonders for strengthening your core muscles postpartum and promoting more restful sleep. Even if it may feel like you have a million things on your plate, carving out some time for exercise can make a big difference in your overall well-being and long-term physical health.
Remember – self-care is just as important as caring for your little one, and exercise can be a fantastic way to nurture your body and mind during this unique phase of motherhood. So find moments throughout your day to squeeze in some postpartum exercise, even if it’s just a few minutes here and there. Your body & mind thank you for it! If you are ever unsure how to get started or are experiencing pain, reach out to your physical therapist or doctor.
→ Include Your Baby
Make your exercise routine a bonding experience by including your baby in the workouts. Use them as resistance or incorporate exercises that involve them. For instance, you can do squats while holding your baby. It’s also an opportunity to strengthen your connection with your little one in a fun and engaging way.
→ Embrace Short & Frequent Workouts
Instead of trying to carve out a long chunk of time for exercise, focus on shorter, more frequent workouts. Aim for 10-15 minute sessions throughout the day that you can easily fit into your baby’s schedule. These bite-sized workouts can be just as effective and easier to manage.
→ Engage in Postnatal-Specific Activities
As a new mom, it’s important to ease back into exercise gradually and focus on postnatal-specific exercises that target your core, pelvic floor, and overall strength. A really simple exercise to start with is diaphragmatic or belly breathing, where you focus on taking deep breaths and focus on slow, controlled exhales.
Conclusion: Make Exercise a Regular Part of Life
To summarize, making fitness a priority can be difficult but is overall not impossible. How to work out with an 8-5 job & with prior commitments – it’s easy to take a backseat and not be proactive about your health and overall well-being when busy. But if we want to feel healthier and more energized, it’s essential to make the necessary changes that will allow us to stay active.
General tips and tricks include: Breaking larger goals into smaller ones, opting for at-home workouts and activity-based activities, managing time efficiently by utilizing tracking tools, and finally engaging with others for accountability can help you reach achievable goals for women everywhere.
Don’t forget to have fun! Even though your ultimate mission is improving your health, you can still enjoy the process. Good luck!
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Lilly Jackson is the Fitness coach & Rehabilitator. She is helping women everywhere unlock their full potential in health and fitness! With a Masters's in Medicine and a passion for writing, her calling is to share knowledge with the world.
