Busy persons guide to fitting in fitness.

11 practical suggestions to finding the time for physical activity.
Most weeks can be a blur of long work hours, household tasks, responsibilities, time with family and sleeping. Finding the time for exercise can be tough, yet the busiest people can always find occasion for fitness. The key is to make it convenient.
1. Wake up 30 minutes earlier. Take a brisk walk around your neighbourhood. Research has shown that people who start off their day with exercise are more likely to stick with it.

2. Join a team activity. The majority communities have team recreational activities that are looking for players. Try your hand at soccer, oz-tag, netball, volleyball, softball, tennis to name a few. It also maybe an opportunity to start a team at work. Most people are just waiting to be asked.


3. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows.

4. Get a dog. This is a good excuse to owning a dog and making a commitment to daily walks. An enthusiastic dog may be just the encouragement you need to get outside. If you don’t own a dog, borrow one.


5. Get Social. Sign up at a dance club, hiking group, bowling league, or golf association and get active while meeting other people.

6. Plan outdoor activities on the week-end. Make a regular date with family and friends to have picnic, go to the beach, or go hiking. Pack the cricket gear, footy, and Frisbees for a day of fun.


7. Be active during your scheduled breaks. When you go out for lunch, put your walking shoes on and take a 10 minute walk in one of the cities many parks.

8. Get your family/ friends involved. Turn off the TV after dinner and take a stroll around the neighbourhood. Go for a bike ride together, or kick the footy at the park.

9. Join your local gym. Making a financial commitment to a fitness club may be all the incentive you need. Get in a session before work. The bulk of people find they are best to go straight from work before going home to avoid procrastination.

10. Household tasks can be your workout. Changing the mindset of household chores to one of a “Fitness cleaning circuit “may be all the motivation you need. Vacuuming, dusting, cleaning the shower, and mopping the floor will burn some serious kilojoules. Raking, mowing, and digging will strengthen the arms and legs as well as get your heart rate up.

11. Look for opportunities to move more while at work. Get a hands free phone that allows you to move while talking and burn extra energy. Discuss business during an afternoon walk or run. Take your team meetings outdoors during a walk to encourage a change of pace. Keep a resistance band at your desk to sit back from your computer and perform a few exercises. Wear a pedometer to measure how many steps you do. Aim for the minimum of 10,000 steps every day.

Chris Bakens

©Healthy Executives 2009