You’ve likely heard the AHA guidelines that suggest you achieve the equivalent of 150 minutes per week of moderate-intensity exercise to improve overall health (that’s 30 minutes at least 5 days/week). Despite this knowledge, many of us find ourselves missing the mark…between work and home obligations, finding the time to squeeze in exercise can seem quite tedious. While it may feel impossible in the increasingly sedentary world we live in, exercise goals can be achieved successfully if we tidy-up our planning and execution of the whole process!
Consider a few of these ways that you can start organizing your exercise routine:
- SCHEDULE IT! Pick the days of the week and times of day that you can chisel out a little time. Write it down or enter it into your smart phone calendar – be specific about what you will do.
- BREAK IT UP. If you just can’t find 30 minutes of solid time to commit, consider chopping up your workout into smaller increments. Ex. Three 10 minute walks – morning, lunch and evening
- MAKE FOLLOW-THROUGH EASY. If you plan to work-out in the morning, lay your clothes out the night before (or just sleep in them). For those who prefer to go straight from work, be sure you keep a gym bag with all that you need in your car.
- HAVE A PLAN, MAKE IT ACHIEVABLE. Incorporate all forms of exercise into your plan: cardio, strength and stretch. When you are scheduling, rotate them out. Ex: Weights on Tuesday/Thursday, rest & stretch on Sunday.
- SET PARAMETERS TO AVOID FEELINGS OF FAILURE. Keep your goals SMART: Specific, Measurable, Attainable, Realistic, Timely. Create a reasonable plan that you can easily evaluate. Ex. “I will walk three days this week for 30 minutes”
- GATHER THE TOOLS YOU WILL NEED. Smart phone apps and portable workout gear make it easy to exercise anytime, anywhere. Resistance bands, stability balls, dumbbells and apps like Sworkit or The 7 Minute Workout are a few that we love!