5 Tips to exercise no matter how busy

“I wish I could work out, but I don’t have time.”

If I get a dollar for every time I hear this :d

Being too busy is probably the biggest excuse people make when it comes to exercise. I used to use that excuse a lot —and I admit, I still use it from time to time— but the truth is: you always have time to exercise no matter how busy you are. Even a single minute of brisk exercising can do miracles to your heart.  So I did some research, and here are the best five things to do to find time to exercise.

1. Reduce the Thinking-Execution Gap

Reduce the time gap between thinking and executing, and you’ll find enough time to exercise every day no matter how busy you are.

There are so many ways you can trick yourself into working out without wasting time. Some of these tricks are:

Reframing: Tell yourself it won’t take long

According to a 2011 study published in the Journal of Basic and Applied Social Psychology, those who told themselves they should exercise 2 hours a week were less consistent than those who told themselves they only need 17 minutes of daily exercising to get into shape —in case you don’t know, 17 minutes a day = 2 hours a week. Thinking this way makes you more willing to exercise:

“Reframing exercise duration in daily units led participants to retrieve comparison activities that were relatively short and manageable, which in turn increased their willingness to try the target exercise,” says the study.

Getting ready in advance

The second trick is to prepare in advance anything that is exercise related so you don’t procrastinate or get yourself into the daily why-should-I-leave-my-comfy-bed-to-exercise debate. Your mind doesn’t like unfinished business, so when you sleep in your gym t-shirt —a clean one of course— or set up your training gear or take that pair of running shoes from under your bed, you’ll be more likely to stay consistent with your first decision.

Changing routines every now and then

I can’t imagine my life without routine. However, boredom can sometimes be the only thing holding you from going for a run or pumping some iron in the gym. The good news? You can do a lot of things to spice up a workout routine.

You can take a different running route, change when, where or with whom you workout and you can change the workout itself to feel more excited and test your limits at the same time. According to Jeff Cavaliere, the well-renowned fitness expert, you should change the intensity and/or the type of your exercises once every six weeks, especially if your goal is to gain muscle. Experts also suggest that to kill boredom, one should cross-train between the five elements of fitness, aerobic exercises, core exercises, stretching, strength training, and balance training.

Scheduling workouts

Finally, remember to schedule any planned workout in advance. “Assigning work to times reduces the urge to procrastinate. You are no longer deciding whether or not to work during a given period; the decision is already made,” says Cal Newport in his bestseller, So Good They Can’t Ignore You: Why Skills Trump Passion in the Quest for Work You Love.

2. Exercise at home

Exercising at home is a great option in case you’re traveling, babysitting, working from home or have no time to hit the gym. There’s a lot you can do with a pair of dumbbells and a medicine ball, squats, rows, dips, and curls..you name it.

And in case you’re looking for some heart pumping, you can get a DVD for any of the popular workouts out there and you’ll burn so many calories without leaving your living room.

3. If possible, get a virtual assistant

I know this costs money, but a competent virtual assistant can save you so much time and give working out a room on your calendar. Think of how much time you can keep if someone else is doing all your dirty work; emails, phone calls, picking up your groceries or looking for the best yoga place in town.

4. Use the “1+1=1” Method

There’s no such thing as the “1+1= 1” Method. I just picked that name up as an alternative for “Exercise while doing something else.” Walk, cycle or even run to work. Walk on a treadmill while watching the news or do some yoga in front of T.V. Think of how many hours you’ll save every month with this simple tweak.

5.Exercise early in the morning

“I get up quite early, around 6 a.m., and do an hour in the gym before the kids get up,” Victoria Beckham in an interview with People.

How many times you’ve canceled on a good workout just because something urgent came up, a phone call, an unexpected email, or one of your kids just slipped and you had to take him to the hospital? Things like these happen all the time, but they rarely do it at five a.m.  Mornings are great for working out because you don’t have a lot going on and you’re not yet drained out.

Originally published at goodmenproject.com/

Photo Credit at Canva.com