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No Time to Exercise? 7 Tips to Get More in Your Life

No Time to Exercise? 7 Tips to Get More in Your LifeIn the real world, an hour to exercise every day is an impossible dream for many people. If you have a family, a job, or any other commitments, finding time for a workout can be more challenging than the workout itself. If you have no time to exercise don’t give up on your fitness goals – check out these seven tips for fitting exercise into a packed schedule.

  1. Get up earlier to fit exercise into the beginning of your day. Don’t try to wake up at 5am every morning if you are not used to this schedule, but you could try to go to bed 30 minutes earlier and wake up for a brisk walk or a yoga session.
  2. Use your commute as a chance for a workout. Why stay stuck in traffic when you could be walking to work or running there instead? If you live too far away or you take public transport, get off one or two stops earlier and walk the extra distance.
  3. Be active in front of the TV. Installing a stationary bike or a treadmill is excellent for working out while you catch up with your favorite shows. But if you cannot do this, buy a jump rope and skip while watching, or do lunges and push-ups.
  4. Sit on a fitness ball to work at the computer, make phone calls or watch movies. You strengthen your core and you can also add extra exercises to work your muscles.
  5. Include your kids in the fitness regime. It can be hard to find time for a workout when you have young children. Take babies in a stroller or baby carrier while you walk or run. Play games with older children in the park and fit in some exercises on the equipment while they join in or play their own games.
  6. Fit a workout into your lunch hour. You have a valuable opportunity for fitness in your lunch hour – 30 minutes of walking, running or time at the gym still leaves you enough to change and get back to the office. You tend to be more productive in the afternoon if you have made the space and time for exercise at midday.
  7. Make fitness part of your life – don’t miss an opportunity to work out, whether that means climbing the stairs rather than taking the elevator, or fast-walking round the mall.

3 Top Tips for Beginning Exercise After 50

3 Top Tips for Beginning Exercise After 50It can be difficult to know where to start when you want to begin an exercise regime after the age of 50. If you are new to exercise or it has been many years since you were last active, starting to work out can be a challenge. But exercise is highly beneficial at any stage of life – and particularly as you get older. Here’s how to start a fitness routine over 50.

1.       Include a complete range of activities to benefit your whole health.

It is important to enjoy a variety of different activities so you benefit your health in different ways. This is especially important as you get older. You should include cardiovascular exercise, stretching, and strength training. Cardiovascular exercise helps your heart and improves blood flow around the body. It also increases your stamina so you are better able to take part in everyday activities without getting out of breath. You should try for 20 minutes of cardiovascular work per session, three or four times a week. Stretching is good for maintaining movement in your joints and avoiding conditions like osteoarthritis – Pilates and yoga are good. Strength training is using weights or resistance to condition and strengthen the muscles. You can also reduce the risk of injury to your back.

2.       Make exercise a part of your everyday routine.

You don’t need to go to the gym five days a week in order to get fit. Activities that move your body all help to increase your fitness, whether this movement takes place on the treadmill or when walking around the mall. Try to build up your fitness by looking for ways to be active in your day to day life. For example:

  • Go walking whenever you can. If you have a dog, take him for long walks. If you don’t have a dog, borrow one. Park several blocks away from your destination so you have to walk the extra distance. Always walk to talk to your colleagues rather than emailing or calling.
  • Make sure you have some comfortable shoes in the car or your bag so you can be active at a moment’s notice.
  • Take the stairs instead of the elevator.

3.       Choose activities you enjoy.

Don’t struggle through an exercise class if you hate it – choose something you love and it won’t feel like you’re working out. For example, you can take a dance class or go swimming.

5 Steps to Maintaining Your Exercise Motivation

5 Steps to Maintaining Your Exercise MotivationDo you find it difficult to lace up your running shoes or step through the door of the gym once the initial excitement of a new exercise regime is over? Perhaps you get enthused by the thought of a new routine, only to get bored after a few weeks. If you, like many others, struggle to maintain your fitness motivation long-term, try this five-step plan to keeping happy and interested in your fitness plans.

1. Think of a goal. An inspiring plan includes a target or a goal you will be working towards. When you have something to measure your progress against you are more invested in the outcome and more interested in continuing to exercise on a regular basis. Your goal could be competing in a 5K race, losing 10 pounds, or running two miles on the treadmill.

2. Plan the steps you need to take to achieve your goal. Make sure your goal is achievable yet not so simple you will get there within a few days. Work out what you need to achieve and when you can achieve it. If you can, schedule exercise at regular times during the week so it becomes a habit and part of your daily life. Once you reach your goal, reward yourself then think of another target to hit.

3. Focus on the benefits you are getting from your fitness regime and don’t dwell on the problems. Think about how your muscles are getting stronger, how you are dropping the weight slowly but surely, and how good you feel at the end of a workout. Don’t dwell on the difficulties of getting out of the door for a run on a cold night.

4. Erase negative thoughts and talk with positive messages. Replace things like “I can’t do it” with “I am doing it” or “I am good enough.” Fill your head with positive messages and you will start to believe your own hype.

5. Find support that will be there when you falter. Because you will falter – everyone has good days and bad days. If you are lacking motivation and feeling unfit today; tomorrow or next week may be a different story. Draw on the support of friends and family to encourage you to stay on track with your fitness goals.