FIND time

Too busy to exercise?

I get it, you’re working full time, you have a family that needs you 24/7, the house needs cleaning, you’re up to your ears in washing, groceries, cooking, work, children, parents… the list is endless

How on earth can you fit in exercise when you have (what feels like) no time? You know you should be doing it, you know it’s good for you, yet you feel stretched every which way.

Dig a little deeper, is time really the problem?

We have no problem when it comes to watching TV or spending time on social media.  Maybe there’s a little fear in there, that starting to exercise after a long break actually scares you?

As a rule, we humans don’t like getting uncomfortable. We may think exercise is too hard or hate the idea of getting sweaty or leaving a warm house. Maybe you’re feeling embarrassed that you’ve let yourself go, you’re lacking some self esteem or are afraid to fail.

Whatever the reason, we all have the same amount of time and we all have a choice in how we use that time. The fear you feel is in all of us, facing them will improve your life in many ways.

One of my favourite quotes: ‘Make time for exercise now or Make time for disease later’.

All the science points to how beneficial exercise is: for our body, our brains, and even our ability to fight disease.

Stop putting off exercising so you can live a long healthy life AND it will also make you happier! Did you know a 1 hour workout is only 4% of your day? Go make it happen, you are worth it!

Here’s the magic – creating time in your day

  1. Prioritise and Delegate Tasks: Identify tasks that can be delegated or postponed without significant consequences. Focus on high-priority items and delegate less critical responsibilities to others when possible.

  2. Limit Multitasking: Contrary to popular belief, multitasking can often lead to inefficiency and reduced productivity. Instead, concentrate on one task at a time to enhance your focus and effectiveness. By doing so, you may find that you complete tasks more quickly, ultimately saving time.

  3. Streamline Daily Routines: Evaluate your daily routines and look for opportunities to streamline processes. This might involve optimising your morning routine, organising your workspace for efficiency, or combining similar tasks to reduce transition times. Small adjustments in your daily habits can accumulate into significant time savings.

  4. Set Time Limits: Allocate specific time limits to tasks to prevent them from expanding beyond what is necessary. This not only helps in maintaining focus but also encourages efficiency. Setting deadlines can prompt you to work more diligently, allowing you to complete tasks in less time than if they were open-ended.

  5. Minimise Distractions: Identify and minimise distractions that can consume your time without adding value to your tasks. This may involve turning off non-essential notifications, creating a dedicated workspace, or establishing specific time periods for focused work. By creating a more focused environment, you can accomplish tasks more swiftly, leaving you with additional time in your day. 

  6. “No” is a complete sentence: if you’re one of those people who is always volunteering at school or asked to take on extra work in the office, you might need this skill.  Learning to say “no” to additional work that you really don’t want to do, can be difficult, but will help you in the long term.

OK, now you have some extra time… it’s time to put YOU at the top of your list

Realise that in order for you to be at your best, you need to invest time into becoming your best self which means adding exercise to your list of ‘must do’s’ every week.

Schedule in time for exercise and activities that fill your cup

Are you a morning, afternoon or evening exercise type of person? Lock in a time that you are more likely to stick to. It could be 5 minutes or 1 hour, it could be walking or outdoor group classes. If it’s not scheduled in, you will find something else to fill in the time with.

Do something you enjoy

Who wants to make time for something that feels like a chore? Whether it’s walking, group fitness or belly dancing, find that something that inspires you to move.

Make catch ups an activity

Coffee with the girls could become a workout with the girls. Your catch ups can be at exercise class instead, where you inspire and support each other while working out together.

Set yourself up for success.

Be organised so your exercise time isn’t going to be sacrificed. Make arrangements for a babysitter or set out your workout gear the night before that early morning fitness session.

Remember: the first 10 minutes of a session are often the toughest.  After that, you’re warmed up and in the swing of it so just get started (don’t think too hard about it!)

Anja is a qualified Personal Trainer, Health and Menopause Coach.

If you would like to discover more about any of these services, please book a FREE 15 minute call here