Sarah W.The world at large is living a more sedentary lifestyle than ever before, given our reliance on technology for work, entertainment, and just about everything else. It’s no surprise, then, that according to the National Center for Biotechnology Information about one third of the world’s adult population does not get enough physical exercise. Many people with desk jobs need to use their computers for work, and lots of people enjoy television from their couches at home. Whether for leisure, or professional employment, it can seem like we are obligated to spend many hours in a sedentary position. However, there are great ways to break that sedentary lifestyle and embrace active living — even for those who need to use technology throughout the day. Here are some helpful hints for fitting movement, and regular exercise, into a busy schedule.
Why You Should Exercise More
The benefits of exercise, and the issues with neglecting our bodily health through inactivity, are both well-documented. The simple truth is this: regular exercise helps improve your physical and mental health, and physical inactivity does just the opposite. Your risk of various physical and mental illnesses are heightened if you do not get the minimum recommended amounts of exercise — which is about 2.5 hours of moderate activity each week— and those risk factors are decreased if you do.
Pack Your Workout Clothes
The first step toward getting more workouts in is ensuring you always have the appropriate outfit ready. Bringing a spare pair of running shoes, exercise shorts, and a gym shirt, for instance, can give you a leg-up when it comes to preparing both physically and mentally for intermittent exercise.
If, for example, you ride public transportation to your place of work — like a subway, bus, or train — then you have plenty of opportunities to jog between stops, to and from your transit option of choice, and on your way to work after your line has ended. Simply change into your running shoes and get your heart rate up while commuting to work.
On the other hand, if you have a lunch break between mostly sedentary shifts, being able to change into exercise clothes for a quick workout is ideal. You can take a jog around the block, or do some calisthenic exercises where safe and convenient. Whatever your workout of choice, you will be prepared to seize the moments as they present themselves to you, which is the most important step to being able to fit more movement into your schedule.
Convenient Scheduling
You do not need to exercise excessively every day to stay healthy. Even a few 10-15 minute blocks of exercise throughout the day can help you reach your weekly goal. While this is especially easy when you work from home, even if you work in an office, this is still very doable. Just taking an occasional intermittent break will help make your work days less repetitive, while improving your overall health. If you think it would be difficult to hold yourself to it without prior commitment, try setting calendar events for yourself on your phone. If you schedule your bouts of exercise ahead of time, you will have an easier time sticking to it, and the daily reminders will serve to reinforce your new healthy exercise habits.
Remind Yourself Why You Do It
Exercise can be difficult, and inspiration hard to come by, especially in the early days. When you are struggling to fit enough movement into your schedule, it can be important to give yourself a proper pep talk every once in a while. You may want to look better. You definitely want to feel better. Whatever your core motivation is — whether it’s being around longer for your family, or being more confident and comfortable in your own skin — you need to remind yourself of it regularly. You do not want to forget why you’re making an effort to better yourself. You don’t want to fall back on old, unhealthy habits. You want to continue to exercise each and every day.
The end goal, really, is just to be better today than you were yesterday. Brief exercise breaks are a great way of getting toward that goal. If you would like to read more about fitness, nutrition, or just about anything else, make sure to check out our other blog posts now!
