The #1 reason people give for why they do not exercise is they just don’t have time. The 2nd most cited reason is “I’m too busy…” which is essentially a rephrasing of the first excuse. It’s true that a typical hour-long workout can take 2 hours (including shower and drive times) out of a day. Most people do not have two free hours in their day. We suggest the following ways to pack movement into the day without a two-hour commitment.
1. Exercise snacks.
Take a 5-10 minute break from work or other activity to do a mini exercise session. You don’t have to get all sweaty to have a valuable exercise session. We call the brief 5-minute workouts "exercise snacks". The New York Times published the 7-minute workout that only requires a chair. There’s a variety of 7-minute workout apps, if you are comfortable using an app to guide your workout. Or you can just make up a simple routine from things you know how to do; squats, reverse lunges, weightless alternating arm shoulder presses, speed skaters and a standing figure-4 stretch for 30 seconds each is a nice 3-minute break.
If you sit for work, it’s very important to get up and move - even if you just go for a 5-minute walk.
2. Speed cleaning.
We like to suggest putting on some loud music and doing 10-minutes of household chores. You get things done and move your body at the same time.
3. Day off schedule.
If you have a time-consuming job that makes it hard to find workout time, we suggest blocking out a little time for a workout on your days off. You may have family or other obligations, but it’s important to schedule some time to move whether it’s a formal workout or just walking, biking with others.
Got a great way to exercise in short windows of time? Please send us your hacks for squeezing exercise and movement into your busy day.
