Since starting your new job, having your child or just keeping up with all of your family’s activities, you’ve found it almost impossible to fit exercise into your daily routine. Your weight has been creeping up, and you can feel yourself losing the conditioning you had worked hard to develop. They’re all familiar scenarios. Surveys reveal that 84 percent of Americans recognize the value of regular exercise; yet only 15 percent get the recommended minimum of 30 minutes of moderate activity at least five days a week. “Lack of time is by far the most common excuse, and there’s no question that most Americans face enormous time pressures of work and family. There are no easy answers, but there are some steps you can take,” says Josh Brown, an athletic trainer with St. John’s Sportcare.
PUT EXERCISE ON THE AGENDA: The first step is to make sure that exercise is a fixture on your schedule. It’s essential to good health and longevity, and over the long term, nothing is more valuable. It’s instructive that every president of the United States, at least since Jimmy Carter, has maintained a regular exercise schedule. One approach is to get up a little earlier each morning for a workout. While you may groan at the very thought, many who have tried it swear by it. “A morning workout offers both a chance to relax and a way to jump-start your day. Rather than feeling tired, I’m always energized on the days I exercise,” adds Brown. Some people use all or part of their lunch hour or breaks for exercise, forming small groups for a brisk walk or run. Yet a third option is to combine exercise with other activities. Jerry spent at least six hours each week watching sports on TV. By putting his treadmill in front of the screen, he could get his workouts at the same time.
BRING IT HOME: If you’re spending a good part of your exercise time driving to the health club and back, consider buying equipment for your home. “The most popular home machine today is the treadmill, accounting for more than half of sales. Over the long term, it’s probably the equipment most likely to be used by various members of the family, either for walking or running,” says Brown. Whatever you buy, portability is an important feature. Get something you can fold up and push against a wall or under the bed when you’re not using it.
MAKE EFFECTIVE USE OF YOUR EXERCISE TIME. Having less time to exercise could actually be a blessing, forcing you to increase the intensity of your workouts. By blending a few easy jogs into her walks, Wendy was able to do four miles in a little over 45 minutes. And she found herself getting more fit in the process. Likewise, a runner will probably get more benefit from three 8:00-minute miles than five miles at a slower pace. The level of intensity, of course, depends on your overall health and conditioning. Studies show that moderate to intense exercise tends to reduce stress. It takes your mind off the matters that are worrying you, and it inhibits the release of the stress hormone, cortisol. At higher intensity, of course, you’ll have to pay more attention to warmups, cool downs and stretching exercises. And St. John’s athletic trainers recommend that “every hard workout be followed by a relatively easy one the next day.”
DON’T MAKE IT ALL OR NOTHING: There will be days when your schedule simply will not let you follow through with your exercise plans. Don’t let that demoralize you or give you an excuse to do nothing that day...and the next and the next. “A brief period of physical activity is better than none at all, and there are many ways to get moderate exercise,” says Brown. “Instead of scheduling a luncheon meeting with an associate, discuss matters over a 20-minute walk in the park. Instead of climbing into your car, walk to the bank and post office. Use the stairs rather than the elevator in your office building. Take the parking spot that’s farthest from the door.” Do whatever you can to get some meaningful physical activity and accept that you’re doing your best. Tomorrow–or next week–when your schedule lightens a bit, you can get back to your regular routine. Think of physical activity as something as essential as eating and sleeping...because it is. With a little creativity and flexibility, you can make exercise a lifetime habit.
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