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5 Ways to Stay in Shape Even When You’re Busy

5 Ways to Stay in Shape Even When You’re Busy

For many of us, staying in shape was easy at one point in our life. However, everyone has a time in their lives where things just get crazy. If the crazy times last too long, it becomes much harder to stay in shape. Staying in shape almost always requires time and effort, and if your mind is elsewhere and your schedule is packed, exercise and health can be forgotten in the wake of you just being too busy.

Here are ways I have learned to stay loose, limber, and in shape despite being in one of the busiest times of my life:

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Sprints

Sprints are exhausting. Sure, a hundred yards doesn’t sound like much, but try doing it a few times. Suddenly, you’ll realize just how hard it is to push your body to its limits, even for just a few seconds. I have learned that doing a few sprints every day can get your body metabolism going without requiring too much of your time. Sure, sprints are not going to keep you as slim as it would if you were a long-distance runner every day, but they do a lot for the small amount of time they take up.

There are proven benefits to doing any kind of exercise in the morning, because it gets your body moving and makes everything flow a little better throughout the day.[1] Sprints serve a two-fold benefit. Try doing three or four sprints in the morning. They only need to be a hundred yards or so.

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Stretches

Staying in shape is more than just keeping your body weight at a healthy level. Part of staying in shape is also making sure that your joints and muscles are loose and limber. This can go a long way to keep you from hurting yourself and pulling muscles throughout the day. The best part about stretches is that they can be done anywhere, while doing anything else. I personally love to do stretches at work. This does require understanding co-workers, however. Here are ten stretches I do to keep my back and core limber throughout the week.

Punching bag

When people are thinking of exercise, they typically don’t think of a punching bag. This is a mistake. Working out with a punching bag is incredibly exhausting and just giving 5 to 7 minutes to the bag can make a monumental difference.[2] One of the reasons I love the punching bag so much is the fact that it gives me the ability to let off steam. When you get home, spend a few minutes on the punching bag before starting your evening/night to-do tasks and you will feel invigorated and less stressed.

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Walk

Many people do not realize how many times they could opt to walk but choose to drive in a day. If you live within a few blocks of a grocery store, try walking there instead of driving. If you have kids, try to take them walking as an activity. If you are going to work, you can even park in the parking space that is farthest away from your building to force yourself to walk more to get to the office. Walking is an easy way to keep your body loose as well as stay in shape.

Don’t overeat

It is surprising how many people struggle with this. Oftentimes to lose weight or just stay at your current weight, you don’t need to make any huge dietary changes, you just need to stop eating when you are full.[3] We often have the tendency to try to eat an entire second helping of something we really love to eat and then find ourselves feeling obligated to finish it. Buy a few plastic containers upfront and the moment you start to feel like you’re getting full, just put the leftover food in containers and save it for another day. It is surprising the kind of results this small change can bring to your health.

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Reference

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Spencer Mecham

Personal Finance Coach, Digital Marketer

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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