How To Make Time To Exercise

Honestly, this is a biggie. For the vast majority, life today is busier than it’s ever been before… ever.

We’re working harder and longer hours to put food on the table. Work has not only followed us home but has also taken up residence in many of our homes, often with an expectation that we should be contactable at all hours. Throw in the mounting pile of letters from energy suppliers, the slightly-too-frequent-for-everyone’s-liking Zoom catch ups, and dare I say it… the school run and BAM(!) - you’ve got yourself one hecking hectic schedule.

All this is to say that if you’re one of the millions of people who struggle to make time to exercise, then rest assured you really are not alone in this.

So how on earth are you supposed to make time for exercise on top of all that?!

I’m glad you asked.

Below are some handy tips and guidance for getting your activity levels up whilst juggling a crazier than crazy work-life, home-life and well… life-life:

Work

Work is probably the most common reason I hear for someone not being able to exercise and let me tell you I have beeeeen there.

Scenario: You brought your gym kit to work with you, ready to smash that class you had booked at 6pm, only for 4:45pm to roll around and you’re landed with some urgent slides for tomorrow’s meeting that’s going to take you somewhere in the region of 28,596-hours to complete. Sound familiar?

This is just one example but there are so many preventative factors. Whether it’s a treadmill of deadlines, awkward shift times, or the general stress of your job causing you fatigue, there is always a reason not to exercise.

The trick is to build it into your working routine and form a habit. This could be getting up an hour earlier to start your day with a quick workout before anything else - you’ll be amazed by the results you can achieve with a 10-minute circuit each morning. Not only does this help wake you up for the day, it also gets your blood pumping to deliver nutrients to exactly where they need to be in your body and releases endorphins to give you a delicious early-morning high.

Another option is to leave the car at home and walk or cycle to work instead, getting your exercise ticked off on the commute so you aren’t worrying about getting your steps in come 9pm. If your workplace is too far to cycle or walk, consider parking up part way and walking the last 20 minutes.

You might also like to use your lunch break for a quick stretch of the legs, a jog, some yoga practice, a speedy HIIT session, etc. Whatever your preference, build this into your regular routine and before long it won’t feel like a chore, it will feel normal - and you will feel bloomin’ marvellous.

Home

Childcare can be like working a second full-time job. If you live with a partner, discuss taking it in turns to manage the kids in the evenings so you can attend an exercise class with a friend on your night off. Top tip: I highly recommend following it up with a bubble bath and a book to relax your body and mind - it’s your night off after all!

If getting to the gym just isn’t on the cards, take 30-minutes out after the kids have gone to bed to smash a quick workout using an app or online class. There are loads of fantastic resources on platforms like the Couch To 5K app, YouTube, Runna or Peloton to name just a few, that can walk you through exercises, runs and training circuits to suit your taste.

If you don’t live with a partner, panic not. After school clubs can be a blessing, giving you an extra hour or two before all hell breaks loose or the cheaper option is to arrange a playdate and have a friend look after the kids a couple of afternoons a week while you take some much needed me-time, then return the favour when you've recharged.

Life

Sometimes the only thing stopping you from getting your exercise in is life itself. A great way to help you stick to your fitness goals is to schedule time into your diary - but don’t pencil it in, write it in permanent ink. Set aside time a few times a week where you will commit to working out, going for a jog, attending a class and stick to it. Treat it like an important meeting - if something else comes up, be strict and work it around your planned exercise time.

Creating yourself a series of regular activities is another great way to stay motivated. Commit to a couple of fitness classes per week and sign up with a friend to keep each other accountable for showing up. A structured training plan is another surefire way to make exercise part of your regular routine. Not only will it work wonders for your strength and fitness but lifting weights at regular times each week and tracking your progress will also encourage you to stay on track and keep progressing. If you’re not sure how to go about devising a plan for yourself, a few sessions with a personal trainer could provide you with some fantastic tools to comfortably get started and create a manageable programme that you can stick to.

Still going to struggle?

Okay, this final point is a real game changer so listen up. Much of our total daily energy expenditure (TDEE) can come from activities that don’t require an hour-long slog in the gym. Things such as walking upstairs, unloading the dishwasher, standing up while you work, even fidgeting(!) all burn calories. This is referred to as NEAT (Non-Exercise Activity Thermogenesis) and can account for up to 15% of your TDEE, whilst a typical gym session or fitness class might only account for 5% of your TDEE as it's condensed into a shorter timeframe. So if you can only commit to teeny tiny changes, focus on increasing your NEAT. Skip the elevator and take the stairs, walk to the shops instead of driving, get up and walk to the kitchen for a glass of water. It all adds up!

Hopefully one or more of the above tips will resonate with you and inspire you to find new ways to make time for fitness and see your goals through. But remember, even those at the top of the fitness game skip workouts from time to time. If you miss a day here and there that is A-okay - you’re only human and chances are you have a lot on your plate. Try again tomorrow and get back on track.

Remember the reasons why you want to get into shape and let this be your drive for getting on it and giving it your all. Plus, think about how damn good you’ll feel afterwards!

Stay happy, stay healthy!

Jay x