When life gets busy, we inevitably shift our priorities, pushing off seemingly less important to-dos until later in the week. Exercise is typically one of the first things to go, but it shouldn’t be. Staying physically active is vital to our health, which is a large contributor to job success and overall well-being. The tricky part is finding time in your schedule to fit exercise in.
The Centers for Disease Control (CDC) recommends adults ages 18 to 64 get 150 minutes of moderate to intense aerobic activity and two or more days of muscle-strengthening in any given week. Muscle-strengthening activities can be done on the same day or different days as aerobic activity. Aside from lifting weights, consider using resistance bands, doing body-weight exercises (i.e., push-ups and sit-ups), practicing yoga or digging into some yard work.
It seems overwhelming – especially for those of us on a tight schedule – but it’s not impossible. First, identify any free time you have throughout the day and block that time out for exercise, as you would a meeting. If it helps, consider breaking your routine up into bite-size pieces (i.e., 10 minutes before your next phone call and 10 minutes after a meeting). Then, identify ways to stay active. Here are some ideas to get you started:
Make stairs a habit
Instead of following the masses into the elevator, invite colleagues to take the stairs with you. (At least you won’t feel awkward showing up panting for your next meeting!)
Talk over type
Need to communicate something to a colleague who works in the same office? Try walking to his/her desk and having a conversation rather than typing out an email.
Invest in a pedometer
We’re not always aware of how much movement we’re getting each day. A pedometer logs the amount of steps you take and provides a benchmark to track your daily activity level (10,000 steps per day is what you should be aiming for).
Let technology be your guide
Social media platforms such as Twitter, Pinterest and Facebook can be powerful motivators. Follow fitness gurus on Twitter, get workout ideas and inspiration on Pinterest or utilize Facebook to see what your in-shape pals are sharing.
This material is provided for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. You should consult with your doctor.