8 Ways To Fit In A Workout
No matter how busy you are, you have time for a workout. Follow these secrets to squeeze it in. (Photo: BUCK Studio/Corbis)
Some days, fitting in a workout seems impossible. Between running from meetings to errands to finally collapsing on the couch, even a 20-minute workout can seem daunting. But according to the government’s American Time Use Survey, U.S. adults spend an average of 4.5 hours each day on leisure time. So the time is there — it’s just a matter of prioritizing it, experts say.
“Stuff happens during the day, and most people don’t do a good job of prioritizing themselves. They’re prioritizing their job, their kids, and everything else,” says certified triathlon coach Jennifer Harrison. “People who work out consistently work it into their plans and make it a priority. Everyone has 30 minutes in their day.”
Related: A 20-Minute Bodyweight Workout Even the Busiest Woman Has Time For
Easier said than done, right? But it is possible.
WHY YOU NEED TO MAKE THE CHANGE
You know all the reasons you should exercise: improved mood, a lower risk for chronic diseases, and weight management. Fortunately, new research shows that you don’t have to spend a ton of time to reap these benefits. A study published last year in the journal PLOS ONE found that only three minutes of aerobic activity improves cardiovascular health and other metabolic changes.
Another study of more than 55,000 adults found that people who run for only five minutes per day significantly reduced the risk of dying during the study period. Subjects who jogged slowly, at less than a 10-minute-per-mile pace, also had lower mortality rates compared to non-runners. The study was published in the Journal of the American College of Cardiology.
HOW TO DO IT
1. Make exercise a non-negotiable
Put your workout in the category of “things I’m not deciding whether or not I’m going to do,” like going to work or showering in the morning, suggests Penny Levin, PhD, a psychologist specializing in health and fitness.
“Don’t fit it in. Schedule it or it doesn’t exist,” she tells Yahoo Health. “Just the idea of, ‘How do I fit in a workout?’ implies that it isn’t one of my top priorities. I don’t say things like, ‘How do I fit in making sure my kids have dinner?’”
Harrison adds, “There’s nothing really magical; at the end of the day, you have to make it work.”
2. Enlist support
Especially if you have kids, you might need to get creative, Harrison says. Keep the kids at daycare 30 minutes longer so that you can go for a run, or plan out the week with your partner so you each get some sweat time. That’s what Harrison did when her twins were young. “My husband and I, when the kids were little, we used to take turns. Monday mornings were my time; Tuesday nights were his, etc.,” she says.
3. Lower your expectations
As recent research shows, you don’t need to do a long, hard workout every day. “Some people think that unless they’re working hard and on the edge of vomiting that the workout is worth it, and it shouldn’t be like that,” Harrison says. Remember that any activity is better than sitting on the couch. If you don’t have time for a shower after your workout, go for a brisk walk. The American Heart Association says that even three 10-minute walks per day can improve heart health.
Related: 13 Creative Ways to Get a Cardio Workout in Your Bedroom
4. Skip a workout and walk more
If you really can’t fit in a chunk of time to exercise, or if you just don’t enjoy working out, focus on being active throughout the day instead. Harrison recommends using a Fitbit, Jawbone, or other activity sensor to track your steps and compete with friends. Research shows that simply using a pedometer (step tracker) makes people walk an extra 2,500 steps each day.
5. Go short, but hard
“In order to reap health benefits, there’s an inverse correlation between time spent exercising and intensity,” says obesity specialist Charlie Seltzer, MD. “Meaning, if you’re going to exercise for a short period of time, it needs to be at a high intensity.”
Research from the American Council on Exercise (ACE) shows that a short four-minute workout can burn between 240 and 360 calories. The subjects performed a style of workout known as “Tabata,” which involves 20 seconds of activity (such as mountain climbers or jump rope) followed by 10 seconds of rest, repeated eight times. And yes, it’s as hard as it sounds.
In fact, Seltzer recommends Tabatas to his time-strapped clients. “My patients who say they don’t have time to exercise, I say to them, ‘You definitely have four minutes.’” Try the ACE Tabata workout here.
6. Involve peer pressure
You’ve probably heard the advice to enlist a workout buddy to hold yourself accountable. But even better than a workout buddy is a team sport, club, or class where people will be counting on you, says Levin, “somewhere where exercise involves an activity where other people will be expecting you, and will be disappointed and miss you when you’re not there.” A game of tennis or handball are other good options.
7. Admit your faults
It can be tempting to think that if you want something badly enough, you’ll make it happen. While that’s partly true, you also need to be honest with yourself about your own patterns. “Know yourself and know your habits and limitations,” Levin says. “If you’re someone who won’t go out again once you get home, make sure your gym clothes are in the car in the morning when you go to work so that you aren’t going to put yourself in a position where you’re less likely to fulfill the commitment you made to yourself.”
Ask yourself, “Have I tried this before?” If you did, but it didn’t work, think about why — then adjust your plans accordingly.
8. Do what you love
Don’t try to force yourself to do an activity you hate just because it’s “good for you.” When Levin works with clients who want to be more active, she says, she encourages them to expand their definition of exercise and think of fun activities like dancing or tennis. “Whatever it is that is fun for you is the best place to begin getting yourself to make exercise a priority.”
Finally! You Can… is a Yahoo Health series empowering you to achieve your wellness goals — once and for all.
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