It’s the easiest excuse in the world, but we are here to make sure you can never use it again. Getting fit is not a matter of time, but about the willingness to go that extra mile or doing whatever little it takes to keep you on track
Be business-like at work
It’s easy to fall prey to digressions and divergences at work meetings, so limit this as much as you can. Keep meetings brief so that the action items can be worked on immediately instead of staying late to wrap up the set agenda. This allows you to save time – even 20 minutes is more than enough – to work out on the way back home or when you are back home.
Don’t slouch on the couch
It’s the weekend and all you want to do is binge watch Game of Thrones, but don’t just sit there. Do crunches, pushups, squats or work with weights on your upper body as you gawk at Jon Snow. Use the idle time to make sure you are active. Find a medicine ball and do some exercises on it, instead of relying on the couch. Use the commercial breaks to run around the room or the house, jog up the stairs or do some speed-strength workouts such as burpees or jumping jacks.
Make a plan
The first step should be to follow a schedule, which you have noted down somewhere other than your mind. Yes, you may have the capacity of an elephant when it comes to not forgetting, but a written plan is a reinforcement that your brain just can’t provide. In the words of tennis legend Chris Evert, “The best way to make time for exercise is to have a written plan. Decide on the best time for exercise in your schedule and actually enter it into your computer or cell-phone calendar as a repeat event. This way it shows up for you daily.”
Find whatever time you get
Yes, you are super busy and your workday is packed with meetings, but you could squeeze out 5-10 minutes to work out. It could be a short sprint run or a jog up the stairs during lunch time – you do make time for lunch, after all. It’s OK to start small, and even a five-ten minute brisk walk will allow you to make time for a longer session later on.
Make it a family time
You might not be motivated enough to work out after a tiring week at work, but it’s hard to say no to the bubbling enthusiasm of your kids. Make them a part of your workout routine, by going on runs together or hikes on the weekend. Schedule football or cricket games, post-dinner walks, bike rides to nearby trails. Better still, let your kids decide. Thanks to their hyperactive nature, they will likely suggest a high-intensity activity, which is great for you, and you will also pass on a fitness habit to them for the long run.
Take the stairs
This one’s as easy as it gets. Don’t use the elevator at work or the escalator at the mall on the weekends. The temptation is easy to fall for, but the extra leg-work will make you fitter without any extra time-spend on your part. This is the best way to get some workout on a daily basis without a plan.
Consistent running or workouts are a matter of willpower and your willingness to go the extra mile. Excuses are akin to lying to yourself; especially once you know how to get your daily workout without upsetting your routine. Once you get there, your brain won’t fight you, and running becomes second nature to you.