I don’t have time to exercise

We all lead busy lives and finding time for exercise is difficult, especially when exercising is not your cup of tea.

It’s incredibly important and vital for you to make time to exercise for health reasons. I cannot stress enough, the significance of using exercise as a tool, to promote your well-being.

The big challenge is making the time to exercise.

Let’s have a look at the timeline of a busy person on a typical work day:

 TimeActivitiesDuration of Activity
 07.00 – 08.00Wake up and get ready1hr
 08.00 – 09.00Travel to work1hr
 09.00 – 17.00Work8hrs
 17.00 – 18.00Travel home1hr
 18.00 – 19.30Prepare and eat dinner, clearing up1hr 30mins
 19.30 – 22.00TV/Social media/Reading a book/Bed-time etc..2hrs 30mins

Looking at this, we can see why exercising is not on everyone’s agenda. Travelling to work, working and travelling home is exhausting, mentally and physically. 

At a second glance, it’s somewhat obvious when we should or could exercise. There is a fair amount of free time after dinner, right? 

However, should we exercise straight after eating a big meal? You all know the answer to that.

I have highlighted a couple of opportunities for you to exercise on our timeline:

 TimeActivitiesDuration of Activity
 06.00 – 08.00Wake up, get ready to exercise, exercise, shower, get dressed
& grab breakfast
2hrs
 08.00 – 09.00Travel to work1hr
 09.00 – 17.00Work8hrs
 17.00 – 18.00Travel home or to gym1hr
 18.00 – 19.15Get ready to exercise, exercise, shower, get dressed1hr 15mins
 19.15 – 20.45Prepare and eat dinner, clearing up1hr 30mins
 20.45 – 22.00TV/Social media/Reading a book/Bed-time etc..1hr 15mins

As you can see, there are two opportunities for you to exercise. To get a clearer understanding of how to manage them, I have broken them down even further:

Morning option A

 TimeActivitiesDuration of Activity
 06.00 – 06.30Get up and get ready, don’t forget to pack your breakfast
(Protein shake, smoothie etc…)
30mins
 06.30 – 07.00Travel to gym30mins
 07.00 – 07.30Exercise i.e. HiTT, Cardio, Conditioning etc.30mins
 07.30 – 08.00Get showered, have breakfast and leave for work.1hr

Morning option B

 TimeActivitiesDuration of Activity
 06.00 – 06.30Get up and get ready, don’t forget to pack your breakfast
(Protein shake, smoothie etc…)
30mins
 06.30 – 07.30Exercise from home i.e. bodyweight-training, HiTT,
Cardio, Conditioning etc.
1hr
 07.30 – 08.00Get showered, have breakfast and leave for work.1hr

Evening option A

 TimeActivitiesDuration of Activity
 18.00 – 18.15Get changed15mins
 18.15 – 18.45Exercise at Gym i.e. HiTT, Cardio, Conditioning etc.30mins
 18.45 – 19.15Get showered, dressed and on your way home.30mins

Evening option B

 TimeActivitiesDuration of Activity
 18.00 – 18.15Get changed15mins
 18.15 – 19.00Exercise from home i.e. HiTT, Cardio, Conditioning etc.45mins
 19.00 – 19.15Get showered and dressed.15mins

Exercising from home has the advantage of finding more time and it’s more convenient. Unfortunately, our home is filled with distractions; and don’t forget the aspect that we like to associate our home with comfort and relaxation. Getting motivated to exercise at home is challenging and requires a lot of discipline.

Furthermore, you don’t have to take both opportunities on the same day every day. With other commitments and hobbies this would be nearly impossible. However, it’s manageable when you compile a balanced weekly routine, that’s realistic and easy to follow.

All it needs a little bit of careful planning, mixed with flexibility and commitment. 

Please contact me or comment on this post if you require ideas for split exercise routines to cover all aspects of muscle balance, tone and conditioning as well as cardio vascular fitness.

CategoryCoaching
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