14 Easy Ways to Fit in Fitness
- Busy moms need to make physical fitness a priority
- Workouts don’t have to be long and boring
- You can recognize health benefits and weight loss results very quickly
When you’re juggling work, family, and school, finding time to focus on physical fitness may seem impossible. Still, you can’t let your responsibilities become excuses for an inactive lifestyle. Staying fit is a crucial part of your long-term health. With regular exercise, your mind will be sharper, your stress level will decrease, and you’ll feel more rested. All told, physical fitness can help to increase your productivity – in every aspect of your life. Below are 14 easy ways to incorporate fitness into your daily routine, without sacrificing your precious spare time.
Raise Your Awareness
Sometimes our schedules are so busy, we convince ourselves that we must be getting in some exercise. After all, we’re constantly on the go. But unless you’re practicing a series of controlled movements, or sustaining an elevated heart rate for at least 15 minutes, you’re probably not generating significant aerobic benefits. So try to be conscious of your daily movements. Using a pedometer is a great way to raise your physical activity awareness, and to challenge yourself to set appropriate and realistic goals.
Combine Working Out and Studying
You can read course material while walking on a treadmill. You can listen to class notes on an iPod while lifting free weights or skipping rope. You can even log in to your classes while balancing on an exercise ball. The days of only studying at a desk are long gone. Take advantage of today’s technology, and become a master multi-tasker.
Make It a Family Affair
With your busy schedule, chances are good that you aren’t spending as much time with your family as you’d like. So when you do find free time to hang out with your family, spend it doing something physically active. Certainly you can go to the gym and work out together, but there are many other ways to exercise as a group. Try sledding in the winter, or kite flying in the spring. You’ll boost your heart rate and entertain your kids.
Use Your Lunch Hour
Instead of sitting down to eat during your lunch hour, spend the time working out at a nearby gym or going for a brisk walk. Worried that you’ll be too hungry to skip lunch? Eat smaller meals and snacks throughout the day. Small, frequent meals prevent you from overeating at lunch or dinner. Plus, they help you to maintain a constant energy level, so you’re less likely to feel that afternoon crash. Get your co-workers involved, and get active together!
Keep Fitness Gear in Your Car
Exercise opportunities can appear out of nowhere. Your son’s soccer team might be short one coach at their next practice. If you have proper clothes and footwear on hand, you can jump in and play. Your fitness gear might include a clean t-shirt, running shoes, supportive undergarments, and an iPod. And don’t forget to pack your water bottle!
Get Moving With Your Friends
If you plan to meet a friend for coffee, don’t just sit and chat. Order your coffee to go, and enjoy a long walk together. Better yet, schedule an exercise class together. You’ll be more likely to go if you know someone is meeting your there.
Make the Most of Running Errands
Pull into parking spots that are far away from store entrances. You’ll have to walk farther, which is especially beneficial on your way out. If you skip the cart and carry your purchases, you’ll add muscle-building weight resistance to your walk. You should also make a point to take the stairs instead of the elevator.
Get Your Pets Involved
Instead of just letting your dog run around the back yard, take him for a walk around the block or to the local park. Experiencing the change of scenery with man’s best friend can be a great way to take a study break and get in a little exercise.
Work Out While Watching Television
It’s easy to do crunches, squats, or even lift small weights while watching your favorite show. If you find that working out distracts you from the show too much, then work out during the commercials. Aim to complete three sets of every exercise. You’ll know when you’ve completed a “set” because your muscles will feel fatigued. Every little bit adds up, especially if you repeat your sets throughout a one-hour show.
Optimize Household Chores
Your kitchen floor needs to be cleaned. Instead of using a mop, get down on your hands and knees, and give those tiles a good scrub. Forgo the self-propelling mower, and use an old-fashioned push mower to burn some extra calories. By taking a more physical approach to cleaning and yard work, you will probably be happier with the results.
Wake Up 15 Minutes Earlier Every Morning
Even with just a daily, 15-minute workout, you will see results. You’ll feel less tired during the day, and you’ll sleep better at night. Just remember to stretch before and after. And make an effort to drink water with your breakfast – in addition to, or instead of, coffee – since caffeine is dehydrating.
Sign Up for Classes that Coincide With Your Kids’ Activities
If you are already taking your son to karate class at the local YMCA, then sign yourself up for a spinning class that meets during the same hour. Better yet, enroll in your son’s karate class. Learning something new together can be a great bonding experience.
Push Aside Your Desk Chair
If your workday involves long periods of sitting in a desk chair, give yourself an hourly exercise break. Push your chair out of the way, and use your desk area to do stretches, lunges or a set of arm exercises. You might feel self-conscious at first, but your officemates will admire your dedication.
Remember that Exercise Can Be Accomplished Almost Anywhere
Don’t limit yourself to dedicated gym workouts – especially since gym memberships can be expensive. Instead, make a list of other places you can jump, jog, and stretch. With today’s video games and fitness DVDs, your living room is just as good as any yoga studio. And running around the block is a good way to combine outdoor time and valuable exercise minutes.
Jennifer Applin is a freelance writer and will soon be the mother of six young children born within a 5-year span. Her writing focuses on strategies for busy parents to juggle it all.
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