Although everyone knows that exercise has innumerable benefits and is an important part of a healthy lifestyle, many people still struggle to fit exercise into their busy schedules or develop a regular exercise routine. This leads to frustration, lack of progress, and the feeling that a healthy lifestyle is an unattainable goal. However, I believe that even the busiest people can establish a sustainable exercise regimen and make progress towards their health and fitness goals. This article provides five key steps to help you successfully make time to exercise.
Be realistic
One of the biggest mistakes people make when trying to develop an exercise routine is committing to too much too soon. While it would be great to be able to work out 5-6 times per week, this simply isn’t realistic for many people, especially if you haven’t been able to exercise regularly for the past few months. I can’t tell you how many times I’ve met with a new client who hasn’t been working out consistently but tells me they now intend to hit the gym everyday after work. How do they expect to complete that many workouts when they have been struggling to do any workouts any at all?
Sit down with your schedule and figure out exactly how much time you have to spare for exercise each week. I recommend a minimum of three hours per week to get started. This can be broken up into 20 or 30 minute sessions if you simply can’t set aside an uninterrupted hour (more on this below). Next, stick to this plan consistently for at least a month. Once you have accomplished this, evaluate whether you have time for more exercise. If you cannot stick to your plan for a full month, scale back in the next month. The goal is to get into a regular routine that you can successfully sustain from week to week. You will make more progress by completing three 30-minute workouts every week for a month than by doing four 1-hour workouts one week but then only exercising twice over the next three weeks.
Be flexible
Many people believe that unless they can get to a gym and workout for a solid hour, they don’t have time to exercise. This couldn’t be further from the truth! You can get a great workout in as little as 15-30 minutes if you keep moving and keep the intensity high. Instead of wasting time on your phone or wandering around aimlessly, make a plan and execute it.
You can also train even if you don’t have access to a gym. Many of my clients travel a lot and can only make it into the gym once a week or even less. I advise these clients to do short workouts in their hotel room first thing in the morning before they run off to meetings or other obligations. Circuits using bodyweight exercises or small pieces of equipment such as bands or a jump rope work perfectly for hotel workouts. Pick 3-5 exercises and complete 2-6 sets of each, keeping the rest intervals short for a quick metabolic burst.
Schedule workouts like meetings
Once you have determined how long and where you will exercise, schedule your workouts in your calendar the same way you schedule meetings, conference calls, appointments, and other activities. Prioritizing your training sessions helps you take ownership of your time and makes it easier to resist distractions and say “no”. If you have established a realistic plan, you will know what time of day works best to train and how long you can actually spare before you are missed by work or family. Emergencies and last-minute obligations may pop up, but more often than not you should stick to those scheduled gym sessions. I generally encourage clients to train as early in the day as possible to avoid last-minute pile-ups or the fatigue that often comes at the end of a busy day.
Seek accountability
Making change and building habits are tough, and having other people help you can make the process much more manageable. There are many ways to add extra accountability to your workouts. Hiring a trainer is a great step for many, especially those who are unfamiliar with exercise, dealing with injuries or chronic pain, or who aren’t sure of the best way to get to their goals. Find a workout buddy for some or all of your sessions; partnership makes workouts more fun and will make you think twice about missing a session since you know that someone else is counting on you to show up. Making a public commitment to your partner, friends, family, or social networks can help you find support, resources, and accountability. Join an online group or forum, sign up for a race, or enter a fitness competition. There are even programs where you are charged a certain amount of money as a penalty every time you miss a workout. Figure out what motivates you and then reach out to others with similar goals or lifestyles to help you stay honest and consistent when your desire to train is low.
Learn to love exercise
Ultimately, you will not be able to stick to an exercise regimen that you don’t enjoy on some level. It saddens me to see how many people still view exercise as a punishment to be endured rather than an activity to challenge yourself, have fun, and celebrate your body and health. Unless you are training for a specific event, do not feel like you are forced to do any one kind of exercise that you hate. Experiment with different modalities and training styles to find something you enjoy. People who hate running may enjoy swimming, biking, or hiking instead. Try taking a dance class, going rock climbing, or enrolling in a circus acrobatics or pole dancing workshop. If you lift weights but are feeling burnt out from always using heavy weights on barbell lifts, try embracing bodybuilding-style training using lighter weights, more volume, and challenging intensity techniques. The possibilities are truly endless if you are creative and open to new things. Above all else, your workouts should be fun!
A plan that works for you
Regular exercise should be a part of everyone’s life. If you haven’t been working out as much as you would like, take a step back and create a routine that works for your schedule. Set up a realistic and flexible plan, make a commitment, and seek help when needed. Try out different activities to determine what best advances you towards your goals and is enjoyable enough to keep you coming back for more. Remember that your ultimate goal is to make movement a cherished part of your life so you can enjoy good health and independence for many years to come.
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