I talk a lot about a healthy lifestyle. This includes eating healthy, exercising and other wellness practices like cold plunging. For someone like me who has been doing this for many years, I find it easy to find the time to do these things. I know that not everyone is like me, and I realize how hard it can be to find the time to exercise. We are pulled in so many different directions which makes it hard to not only find the time but to stick with a routine.
My hope for you after reading this post is that you walk away with some tips, tools and motivation to find the time to exercise and make it a life long habit that you enjoy.
Where are You Spending Your Time?
The first step is to assess where you are spending your time during the waking hours of the day. Sounds very basic but becoming aware of how you are spending your time is important when you are trying to make more time for yourself.
Take a notebook or use the notes app on your phone to document your day. Do this for at least 1 week and write down everything. Eating, commuting, scrolling on your phone, etc. After getting enough raw data, take a look at how many minutes (or hours) each day you are doing things are non-value added like scrolling, watching TV, etc. And then ask yourself the following questions:
Are these activities bringing me joy?
Am I a better person for doing these activities?
What am I gaining by participating in these activities?
After answering these questions, you may find that you are not really benefiting and/or even enjoying these tasks or activities.
Find 30 minutes Each Day
After completing your time audit you should now have more awareness of how you are spending your time. The next step is to replace some of the activities that are not serving you with ones that are.
Try to find 30 minutes each day where you replace this time with an activity that benefits your health like exercising. Remember, spending time on your health (both physical and mental) is an important investment in your health later on in life. You really need to stop telling yourself that you are too busy. This is an excuse that many of us make when we are either afraid to change or unsure of how to get started.
Schedule A Time to Exercise
Now that you have carved out the time for yourself, the next step is to schedule this time every day. Write it down or put it into your calendar or set an alarm on your phone. If you do not do this, you are not making it a priority and the behavior change will not last. 30 minutes is not a lot to ask for. This is plenty of time to get in a workout. Whether you go for a walk, do a strength training workout or do some yoga. It really does not matter. The main goal here is to find the time and use it wisely.
Become a Morning Person
Use the morning to your advantage. I strongly believe that a good morning routine is one of the most effective ways to manage time and health. Getting your day started with a 30-minute workout sets your day up right. You also get a quick win early in the day and don’t have to think about how to fit your workout in later on in the day.
We carry a lot of mental baggage with us. I have found that getting my workout done in the morning is one less thing to worry about. Working out in the morning also helps to boost mood and we are more likely to eat healthier and be active for the rest of the day.
Have a Good Support System
Whenever you make a significant change in your life, it is always a good idea to share this goal with a close friend or spouse. Having a good support system is key for several reasons. One, telling someone what you plan to do will keep you motivated to continue as you have someone to be accountable to. Another reason is that once you let someone know what you are doing you are less likely to quit because then you have to explain yourself to them if you stop or never start an exercise program.
Other Quick Tips to Find Time to Exercise
- Use your work commute as a way to be more active. Walk or bike to work or get off the bus or subway a few stops earlier and walk the rest of the way.
- Workout at home. You can get just a good a body weight workout at home without equipment or machines. When you think about it, a lot of time gets wasted when you go to the gym (driving to and from, waiting for machines or equipment, distractions, etc.).
- Use your lunch break to go for a walk. If there is a gym nearby get in a quick strength training session.
- If you have kids, you can take turns with a spouse. You can also involve the kids with you in whatever activity you are doing.
- Make it a social event. Instead of getting together with friends for dinner or drinks go for a walk, play tennis or any other activity where you can still socialize but also be active.
- Say no to things and activates that do not bring you joy. This is a great quick read on Saying No.
Other Blog Posts You May Find Helpful
Strength Training for Women Over 40: A How To Guide
In Summary
Finding the time to exercise does not have to be difficult. It starts first with awareness of how you are actually spending your time. From there you will be able to incorporate an exercise program into your busy schedule.
