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How To Exercise When You Really Don’t Have Time

How To Exercise When You Really Don’t Have Time

Over the years in my job as a trainer and coach, I have found that those who don’t exercise have one or two excuses. The excuses are: they don’t have time, or they don’t like it.

I know there are many people who would like to exercise, but think they don’t have time, so today we’ll talk about how to exercise when you don’t have time.

Exercise means different things to different people. If you think that exercise is one hour a day, five days a week, and you are working 40–60 hours per week with family and social duties in between, then you don’t have time to do this sort of exercise.

But if you change your mindset to consider that exercise is simply a deliberate attempt at moving around more vigorously than usual, then no matter how busy you are, you definitely have time to exercise.

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Here’s a list of exercises you can do when you don’t have time to exercise:

Wake up 20 minutes earlier

Have your exercise clothes laid out ready the night before (or even sleep in them), set your alarm, and head outside for some sprints – uphill if you can. Warm up for three minutes with some brisk walking, then sprint all out for 20 seconds, then rest for two minutes. Repeat for five to eight sprints, then walk home.

This session doesn’t take long. It will wake you up and energize you for the morning, and is a great way to burn fat and boost your metabolism.

When the kettle is boiling

You have a minute or two here to pair some push ups with some squats. Do 10 push ups followed by 10 squats. Repeat this as many times as possible while the kettle is boiling for your morning cup of coffee. Keep track of how many rounds you can do this for, and aim to increase this each morning.

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Commuting to work

Walking, running or cycling to work would be perfect, but not everyone is able to do that. Whether you’re driving or catching public transport, now is a good time to do some ab work. Don’t worry – you don’t have to bust out some sit ups on the floor of the train carriage.

While you’re sitting, simply brace your abs as hard as you can for 10 seconds. You can make this quite tough with a very strong muscle contraction. Do this 5–10 times.

Walking meetings

When you have meetings at work, see if you can introduce walking meetings. This is a great way to get some fresh air while talking, and can often be more productive. As you return to work, the meeting naturally winds up. So not only can this be a more productive meeting, but it can be shorter too.

Standing meetings

Standing instead of sitting in meetings also improves time and productivity in the meeting. Although standing is not exercise, it’s better than sitting. If possible, you can practice your ab bracing.

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Lunchtime exercise

Lunchtime is the perfect time for structured exercise. If there is a gym nearby, then this is the perfect time to go. You will feel refreshed and more focused after exercise, so you will work better in the afternoon.

If possible, you could also look into a wellness program at work. These are becoming more popular. Having a personal trainer come to the building and run a group exercise session at lunch time improves morale and productivity for employees. A quality workout will only take 20–30 minutes, and you will hopefully still have time for lunch. If not, simply eat at your desk afterwards.

While dinner is cooking

Most meals take around 15–30 minutes to cook. If you plan your meal so that it simply sits in the oven, or bubbles on the stove, then you can do some activity instead of watching the pot boil.

During this time you can do some high intensity intervals such as skipping, running on the spot, bodyweight exercises such as mountain climbers or burpees, or even some kettlebell swings if you have a kettlebell.

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Choose two or three intense movements, and alternate them. A good format is 30 seconds of work followed by 30 seconds of rest. Repeat this 10–15 times. Once you’re done, dinner will be ready!

 

As you can see, it is very simple to include exercise in your day, even if you are very busy. Pick one or two of these ideas and give them a go. You do have time to exercise – you just have to be creative about it.

Featured photo credit: untitled / ashraful kadir via flickr.com

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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