Exercise is undoubtedly good for us—research shows that it can boost our mood, our memory, and our physical health. The only downside? It takes up time that is already scarce, thanks to other important priorities like work, parenting, friendships, and hobbies. The most common reasons that people neglect exercise are work conflicts and fatigue, according to Nadia Murdock, a mindset and movement coach certified in barre, mat pilates, and cognitive behavior therapy. After a jam-packed day, sinking into the couch to binge your favorite TV show can be a whole lot more tempting than picking up heavy weights.
But if you’re anything like me, you know days that you get some movement in just feel a little brighter. For those of us without much time but a desire to experience all of the glorious benefits of exercise, here are some tips for how to fit workouts into a busy schedule.
Do what you enjoy. Workout options are endless: cycling, yoga, strength training, boxing, running, swimming, group dance classes, climbing, pickleball—we could go on. Lina Begdache, PhD, professor in the Health and Wellness Studies Division at Binghamton University, recommends focusing on what motivates you to exercise and finding movement that you enjoy. (And some of these activities could double as quality time with friends or family, too.)
Begdache explains that when you enjoy the exercise, your brain will release more dopamine, a neurotransmitter related to pleasure and motivation. On the other hand, if you're forcing yourself to do something you hate just because it’s good for you, your body is going to “release the stress hormone [cortisol] and it's not going to be an enjoyable experience,” she says. “The stress will work against our motivation.”
Get organized. “If we prioritize exercise, then we’ll be able to find the time,” says Begdache. Most people have some wiggle room in their schedule, if they look at it with a critical enough eye. Do you spend a half hour scrolling in bed every morning? Opt for an at-home workout for a different dopamine rush. Can you wake up an hour earlier and still get enough sleep? Start inching towards an earlier alarm by 10 minutes a day.
Start small. Diving into a new routine too hard, too fast is a surefire way to burn out—especially if the rest of your life is already overwhelming. Murdock says her number one tip is experimenting with short and effective workouts. “Long gone are the days where you need a full hour to get an effective workout,” she says. “The key is just to move your body.” Begdache recommends starting with just 10 or 15 minutes a day at first. After that, you can start adding more intensity to your workout or increasing the time.
Find times that work for you. Are you a morning person or night owl? Playing to your natural tendencies and finding the best time to exercise will help you develop a routine around it. Consider when you have the most energy, but also what your schedule allows—if you have a lot of energy in the afternoon but you’re loaded down with meetings, that may not be your ideal window.
Make a schedule. “Planning out your workouts for the week is the best way to hold yourself accountable,” says Murdock. You can include them on your calendar as helpful reminders, she suggests, or just write out your intentions for the next week on a note app or in a journal every Sunday. Keep in mind that life happens and you won’t always be able to stick to schedule, but it can provide much needed structure and accountability as you move through your busy week.
“Stack” on existing habits.The “habit stacking” technique will be familiar to readers of James Clear’s Atomic Habits. The idea is to link exercise to an existing part of your routine “so that the new habit is anchored onto one that you already have established,” says Murdock. Do your squats as your morning coffee brews, stretch while you’re watching TV, or change into your athletic attire as soon as you take off your work clothes. Simple actions, like packing your gym clothes and leaving them in the car, can make the difference between working out or going straight home.
Redefine “workout.” You don’t need to get a full hour at the gym to reap the benefits of exercise—if you’re really pressed for time, it can help to expand your definition of a workout. “Instead of having an all-or-nothing attitude, you can reframe your approach to get movement each day while keeping it diversified,” says Murdock. This can look like taking the stairs instead of the elevator, doing calf raises or squats while on a call or seated yoga in between meetings, adding a walk to your lunch break, or putting on ankle weights on the way to and from the subway. Sprinkling in movement throughout the day is less intimidating than fitting it into a busy schedule, says Begdache, and you’ll also be building your baseline of fitness for when you do make it to the gym.
When you’re fully booked, focus on sleep and nutrition. All of our lifestyle factors play out in a delicate balance with each other. Begdache finds that exercise, sleep, and diet in particular are interlinked. “If you work on one factor, you're likely to improve the others,” she says. “So if it's easier for you to improve your sleep first, work on your sleep schedule. That will help with improving your diet and your exercise.” The effects will trickle down. For example, more energy from a better sleep schedule or diet may increase your motivation to exercise. “It’s really a package of improving your lifestyle,” says Begdache.
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November 29, 2023 at 04:00PM
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Eight Ways to Fit Workouts Into Your Busy Schedule - GQ
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