Exercising on a Busy Schedule

"It is not necessarily the size of the dog in the fight but the size of the fight in the dog"

-Dwight D. Eisenhower

WEBSITE: http://www.livestrong.com/myplate/ check out how many calories you have consumed and how much you burned in each workout

Life happens....we all have meetings, tests, family and stressors that pull us away from the gym. So does a busy week have to result in skipping your workout?? NO!

Tips for exercising when busy:

1. Keep on a schedule-If you don't make a plan for success, you won't follow through. Working out when you "get around to it" will result in not working out the majority of the time. Slip workouts into your weekly planner. Getting organized and making a set plan will make it more likely to happen.

2. Use your weekend-these are days off from work in which you are likely to have more time. Set your alarm a little early and hit the gym so that these results can carry out into your week.

3. Make exercising a priority-If you do not value the results of working out, then it will be easy to skip when life gets busy. Yes, emergencies happen, and there are days when it is just not possible to make the work out happen. These should be few and far between, and you should start right back to your exercise schedule.

4. Get an accountability partner-Engage those that you love in your exercise goals. Friends and family will help give you the motivation you need to continue through. Also, having a work out buddy will make you less likely to skip and leave that person alone

5. Don't beat yourself up-Missing a workout will not kill you. Don't give up, get back on the horse as soon as possible. Remember, exercising is about what you commit to for the long run, not each individual work out.

Time Saving Workouts:

-30 minutes brisk walking/running

-20 minutes sprint work

-10 minutes running up flights of stairs and walk down

-10 minutes walk/running up a hill

-30 minutes intervals on a cardio machine

-1 minute each of these exercises, mix and match for 10 minutes-jumping jacks, jump rope, jog in place plyometric lounges, skipping, ski jumps from side/side, step jumps, squat hops

Working out at work:

-Set an alarm, every hour go for a quick walk around your floor. It will lift your heart rate and can keep you more alert for work

-Go to the bathroom on another floor and use the stairs to get there

-Use a pedometer and aim for 6,000-10,000

-Leave your lunch in your car and take the stairs to get it

-Deliver messages in person instead of email

-Use a headset for the phone and walk around while you talk

-Keep resistance bands/hand weights in your desk drawer to use while on the phone or during your lunch break

-Eat lunch quickly and walk around outside for the remainder of the break

-If studying/reviewing documents, bring them to the gym to look at while on a cardio machine

-Walk/bike to work

On a busy schedule, sometimes it is not about exercising but about physical activity. Look for a chance to lift your heart rate in your everyday life. Climb the stairs whenever possible. Do jumping jacks during commercial breaks of your favorite TV show. Substitute family movie night for a family walk. Park in the last parking spot to walk more when running errands. Do calf raises when washing dishes. Get a work out video and do it in the morning. Use your chores to get your heart rate, a little elbow grease never hurt anyone!

We are all busy, but exercising should be fun instead of one more "to-do" item!

Megan