How to Fit Exercise Into Your Daily Routine While Working Full Time

How to Fit Exercise Into Your Daily Routine While Working Full Time

Are you sick and tired of the same old excuses? "I don't have time." "It's too exhausting." "I'm not in the mood." It's time to say goodbye to your lazy ways and say hello to a fitter and healthier lifestyle! I know – you're busy working full time, but believe it or not, you can find time to exercise daily.

How to Fit Exercise Into Your Daily Routine While Working Full Time

Here are some tips to make fitness a priority in your life, even when you're short on time.

  • Get up earlier.
  • Take a break and use it wisely.
  • Include activity into your environment and daily activities
  • Make yourself accountable
  • Mix it up.

If you're like most people, you're pretty busy. Between work, taking care of your family, other responsibilities, and trying to squeeze in some time for yourself, it can be tough to find the time to work out. But don't worry – these tips will help you get moving without sacrificing too much of your time. Keep reading to learn more about them in detail!

1. Get Up Earlier

Some people find it hard to schedule their workout during the day. If you are one of them, try getting up a little earlier and out of the way first thing in the morning. We all know that early mornings are tough. But once you get into the habit of working out first, you'll find that it's not so bad. You'll also feel great all day long knowing that you've already got the blood flowing!

A short 15-minute or half-hour session boosts your energy levels, so try doing one every morning to start on an upbeat note each workday. You'll be surprised at how much better you feel. Plus, there are amazing benefits you can get from working out in the morning, such as:

  • Improve your metabolism
  • Put you in a good mood (exercising releases endorphins)
  • Allow you to have better focus and concentration
  • Aid you to sleep better
  • Lowers your risks for diseases like diabetes and heart disease.

Also avoid having blocks, excuses or friction that derail you from achieving your exercise goals in the morning. Set yourself up for success - put your alarm (phone) on the other side of the room, have your gym clothes on the chair next to your phone with your sports shoes next to them. Getting up makes it harder to roll over and go back to sleep.

Get Up Earlier

2. Take a Break and use it wisely

Still can't find time to work out right when you wake up? That's okay! You can also try taking a break from work to get a quick workout. If you have an hour lunch break, try using that time to go for a walk or run outside, or if you're stuck at your desk, there are plenty of exercises you can do right in your chair!

Staying stationary for too long can be bad news, especially if you have a desk job. Your body needs to move and remain alert to avoid becoming injured or sore from lack of movement. So, while at work, you can practice the following:

  • Micro-breaks. These are tiny, 1-2 minute long breaks that you take every 20 minutes. During your micro-break, stand up and stretch your arms and legs. Or walk around the office for a bit. Anything to get your body moving!
  • Posture check-ins. Having a good posture while sitting at your desk all day is essential. Check in with yourself every so often to ensure you're not slouching. Sit up straight, and remember to keep your shoulders down and back.
  • Exercise breaks. Take a 5-10 minute break to do some simple exercises few times a day. You can do jumping jacks, squats, or lunges in your office space, or if you can't leave your desk, try doing some chair squats or leg raises.

Another great way to use your break wisely is to use a heat pack to relieve any muscle tension or soreness you may be experiencing from sitting at your desk for long periods. Simply heat up the pack in the microwave and apply it to any areas of your body that feel tight or uncomfortable.

Park your car a few blocks from your kids school and walk with them.

3. Include activity into your environment and daily activities

If you're in an office environment - you could opt to take a walking meeting - whereby instead of sitting with your boss or staff - you walk together and discuss the items on the agenda. If you've got a call to make, why not make a call whilst you walk?

Park further away from your place of work so that you increase your steps getting to the office. Or get off the train one stop earlier. All of which required you to move your body.

Park your car a few blocks from your kids school and walk with them to school. If you work from home a lunch time, a walk with a friend or neighbour or a phone call to a friend will keep you company.

4. Make yourself accountable

It is known that accountability will make you more likely to succeed and most people find it easier to achieve their goals if they are walking towards a goal or away from a pain, however people who publicly commit to a particular goal are 95% more likely to succeed.

So once you have decided on an exercise goal, say number of steps each day, you need to share it with someone, be it your spouse, a work colleague or your IG profile. It doesn't matter exactly who as long as your goal is out there.

Perhaps you will find an accountability buddy at your work place and go for a walk together at lunch time. Or a friend to talk to while you walk. Chances are they are needing some motivation and accountability too. By committing to someone else to exercise together or declaring your goal publicly you will be in a much more likely position (95% in fact) to achieve your exercise goal.

5. Mix It Up

A renowned psychologist from the early 1900’s Abraham Maslow - discovered that in order to have a successful and satisfying life - most human beings have 5 essential human needs. One of these is the need for variety. So - this too applies to exercise. Mix things up if you're struggling to find the motivation to work out! There are so many different types of exercise out there. There's bound to be something that you enjoy and if you enjoy it you are more likely to do it.

Here are some ideas to mix up your workout routine:

  • Try a new class at the gym or quit the gym and find a dance studio
  • Go for a run outside instead of on the treadmill.
  • Lift weights instead of doing cardio and if you don't have weights use your body weight.
  • Find a great podcast or download an audiobook to make your walk or run enjoyable.
Try a new class at the gym or quit the gym and find a dance studio

Find something that you enjoy and don’t beat yourself up if what you are doing no longer makes you happy. Variety is the spice of life.

These are just a few ways to help you increase your exercise whilst working full time. We all know that exercise is not only good for your physical health but there are also mental health benefits too. However, if the main reason you are exercising is to change your body shape - or lose weight more often than not you will fail or end up disappointed, particularly because there are just not enough hours in the day to exercise as much as needed.

That is why fat freezing treatment is becoming more and more popular. Fat freezing is also called cryolipolysis, or Coolsculpting ® and is a perfect addition to exercising and eating well to provide a permanent shape change. Fat freezing works by killing the fat cells in the area treated and hence reducing the bulge. Fat freezing is a non-invasive procedure that can be done during your lunch hour. It is much cheaper than surgery such as liposuction yet provides the same result of permanent elimination of fat cells. Fat freezing can be applied to bellies, waists, arms, thighs, chins and bra bulges the areas that exercise usually fails to provide rapid and permanent changes too. Fat freezing gives many people the body that they desire that cannot be achieved through exercise and diet alone.

Cryolipolysis cost depends on the number of sessions needed. The more fat cells in the area the more treatments needed, however it is worth considering if you're struggling to get the body shape you desire.

Final Thoughts

It might be tricky to make time for exercise when you have a full-time job in addition to living a normal life, however it is not impossible. This quick guide can make it simple for you to include working out into your daily schedule and best of all if you fail to complete a full session today, you can start again tomorrow. It is important to never forget - that every time you exercise you are making a positive impact on your health. So what are you waiting for? Get moving!

Wojciech Kuźma

My name is Wojtek and I am very happy that you came to my healthy lifestyle blog. In human life, health is probably the most important factor needed for happiness, so I thought I will make a contribution to this and try to promote healthy eating and sport.

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