A recent Australian Bureau of Statistics report found that 75.5% of people aged 18 to 64 do not meet the government’s recommended physical activity guidelines. They are suggested to engage in moderate and/or vigorous exercise for 150 to 300 minutes per week, including incorporating strength or toning exercises at least twice a week.
The increasingly common reason behind this decline in exercise patterns is that many working adults in today’s fast-paced world find it challenging to set aside time for a consistent exercise routine. This is especially when they are struggling to juggle work, family, and other commitments in their daily life.
Even though you have a hectic schedule, it is important to prioritise your health and prevent chronic conditions such as obesity, diabetes, and heart disease by exercising regularly. The good news is that you do not need to spend hours at the gym every day to reap the benefits of exercise.
Here are some helpful tips to help you incorporate a consistent exercise routine into your busy schedule.
1. Prioritise exercise
The first step to fitting exercise into your busy schedule is prioritising it. As healthcare providers, we encourage our patients to treat exercise as an important appointment they cannot miss.
You can try scheduling your workouts at a specific time, just like you would with a doctor’s appointment or a work meeting. This might require you to start your day a little earlier, but it will be worth it for your health in the long run.
2. Choose the right exercise for you
When it comes to physical activities, the key is to find something you enjoy that also fits into your lifestyle. Engaging in enjoyable exercises can lead to increased adherence and ensures long-term success.
For example, if you hate running, you are unlikely to stick with it long-term. Instead, choose an activity that you find enjoyable, such as dancing, swimming, or cycling. As for fitting exercise into your lifestyle, you can choose to take the stairs instead of the elevator or go for a brisk walk during your lunch break.
3. Make use of technology
Technology can be a great tool for fitting exercise into your busy schedule. Nowadays, there are many health apps available to help you track your fitness progress and provide motivation.
Some apps even offer quick workouts that you can do in as little as 10 minutes, making it easy to incorporate exercise into your daily schedule. You can also use a fitness tracker to monitor your daily activity levels and improvise to suit your schedule better.
4. Break down the exercises
If you do not have time for a full workout, you can try breaking up your physical activities into smaller chunks throughout the day. These quick bouts of physical activity throughout the day can help improve your metabolic health when done consistently.
For example, you could do a 10-minute HIIT workout before your morning shower, take a brisk walk during your lunch break, and do some light stretching before bed. You can also switch it up as you ease yourself into the routine by changing the type of exercise or increasing the intensity and duration.
5. Try multitasking
Multitasking may not be the right answer to most situations, but when it comes to incorporating exercises into your busy schedule, it is one of the best solutions. Multitasking can be as simple as doing some squats or lunges while waiting for your dinner to cook or stretching while watching TV.
You can also jump onto the latest trend and get a treadmill desk to get your daily steps in while working or do some light exercises while listening to an audiobook or podcast. By combining exercise with other activities, you can make the most of your time and stay active throughout the day.
6. Join an exercise group
Exercising with others can be a great way to stay motivated and make physical activities more enjoyable. Social support can play a significant part in promoting long-term exercise consistency.
You could join a sports team, take a fitness class with a friend, or go for a walk with a colleague during your lunch break. By involving others, you can make exercise a social activity and have fun while getting fit. It also means you do not have to make separate plans to meet friends and exercise in your busy schedule.
Your path to better health starts here with our exercise experts
Incorporating consistent exercise into a busy schedule is more challenging than it seems, but it is not impossible. By following the tips we have shared, you can make exercise a regular part of your daily routine. Remember, even small amounts of physical activity can make a big difference to your health and well-being!
If you are struggling with a consistent exercise routine or do not know where to start, our experienced exercise physiologists at Coolaroo Clinic are here to help. Get in touch with us today to find out more.