Creative Commons License photo credit: phil dowsing

You know you need to get more active and exercise but you “just can’t seem to find the time”. In most cases, “lack of time”, is just an excuse for not exercising.

If you are serious about increasing the amount of physical activity in your life you can find the time. It just takes a little creativity. Take a look at your typical day and you can probably find the time to get some exercise by building the exercise into something else you are already doing. Here are some ideas:

  1. Exercise while watching TV- Most of us spend hours each day in front of the television. Why not improve your health while you watch? Set up your exercise bike or treadmill in front of the TV and watch the news while you work out. You can vary your workout to keep things interesting by speeding up or slowing down during the commercials. I do a lot of bike riding on the indoor trainer during winter months and I use a few bike specific workout videos to keep me motivated.
  2. Take the steps instead of the elevator- You can integrate activity into your daily routine very easily by just doing things a little different. Take the steps instead of the elevator or park your car a little farther away. A great way to relieve stress and refocus during the workday is to take a walk during your breaks or lunch hour. Studies have shown that a little bit of activity a few times a day can be just as good for you as one continuous workout.
  3. Cut back on the TV and do something else- Instead of just sitting on the couch watching TV, get up and move! If you don’t exercise in front of the TV you need to do something else. Oftentimes we think of watching TV as a way to unwind and relieve stress. I have found that doing a mild workout is a better way to relax and settle my mind. Something about having my body in motion and having to concentrate a little on the effort I am putting out really frees up my mind. During the workout I am able to think about the day with an open mind. I often do some of my best thinking during a workout (as long as it’s not too intense). After the workout I am better able to relax and my body is actually refreshed.
  4. Schedule your activity time- If you are the type of person that lives by their appointment book then schedule an appointment with yourself! What can be more important than taking care of and improving your health? Find a time of the day that works for you and block out that time to workout.
  5. Get up earlier or go to bed later- Extend your day just a little bit and you may find that there is now enough time to exercise. Thirty minutes is all you need to get a meaningful workout in. One tip- don’t workout right before bed as it will probably result in lower quality sleep. Give yourself at least an hour after exercise to get settled before sleep. For example, if you normally read for 30 minutes before going to bed at 10PM workout earlier in the evening (say 8PM) and read for the same 30 minutes before going to bed at 10:30. Try both morning and evening to see which one works best for you.
  6. Get the whole family involved- Spend some quality time with your family. Get everyone involved in exercise by taking a walk together or go for a bike ride. Exercising together as a family is a great way get your children, and you, on the road to lifelong healthy habits. Start off slow and make it fun for everyone. If you are a “hardcore” exerciser use these family “workouts” as a way to keep loose and active or maybe as a recovery workout. The important thing is to spend time with the family doing something that is fun and healthy.

Sometimes it is hard to find the time to exercise but if you employ a little planning and creativity you can usually meet your objectives without taking away from the really important parts of your day.

How do you make time to exercise? Tell us about some of the creative ways you fit your workout into your busy day.