Shine Brighter with Us
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How to make time for exercise during the work week
It can be all too easy to make the excuse of having ‘no time’ or being ‘too tired’ to exercise during the work week. As busy as we may actually be, exercise definitely should not be a factor of our lives that we compromise. It really is worthwhile both short and long term for mental and physical health to make exercise a priority. There are definitely some days where work will have to come first and get in the way of getting to the gym or working out. Depending on your job and work schedule, everyone’s exercise routine and type will look different. The nature of your job will also largely determine the amount of daily movement you fit in can vary. For example, a personal trainer would find it a lot easier to stay active and fit in steps during the day compared to an office worker.
At the end of the day, if you really want to exercise, you can and will make the time. Here are some of the ways we find best works for us to make sure we are getting our sessions in during the Monday to Friday work week.
- Get an early start
This is our first and favourite tip, for good reason. Especially if you work in an office, it can be extremely beneficial to start your morning early. Getting your workout done before you start your workday ensures you have already ticked off something on your to-do list. This can help you carry a positive mindset into the day and a great way to set yourself up for success. Fitting a session in the morning also allows you to have some ‘you time’ before you start your busy workday.
On the flip side you could start work earlier than normal so you can leave a little earlier to smash out some exercise before you head home.
- The lunch hour workout
Making time for exercise can be challenging enough, let alone trying to squeeze in a session in an hour that could be spent eating lunch or writing emails. However, if you have the time and it is convenient, scheduling your workout in your lunch break could be your key to success. Make sure you are always prepared, pack your workout clothes the night before and always bring your bag to work so that if you happen to find time to squeeze a workout in you’re ready to go. When you exercise, there is an increase in blood flow that benefits your brain. This can be why you tend to feel more focused and energised post workout. Fitting a quick workout during your break could be exactly what you need to power through the day and avoid that 3 pm energy slump.
- Maximise your time at work
If you do work in an office or spend most of your time sitting through the day there are many ways you can increase your activity. Let say when you need to take a phone call, make it a walking meeting. Whatever floor you need to go to take the stairs, instead of the lift. If you choose not to fit in a full workout during your break, adding a short lunchtime walk in will add in some extra steps and re-energise you for the afternoon. Setting a timer every 30 minutes to an hour, to remind yourself to stand up and half a stretch can also be very beneficial. You could also choose to invest in a stand-up desk or sit on a gym ball to change things up during the week.
As well as increasing your movement during the day, you can use your commute to and from work to your advantage. No matter your job, chances are you will have some kind of commute to make. Small changes including getting off the bus or train a stop earlier and walking the rest of the way to work or choosing to park further away can be a real game changer. These may seem like small changes, but they add up over the course of the week.
- Have a plan and create a routine
If that early morning start doesn’t suit you or you can’t fit your session in during lunch time not to worry. The real key to success it to having a plan and creating a routine that is realistic and suits you and your schedule best. Routines can be extremely helpful and create consistency throughout your week. Decide on the best time for you to exercise in your schedule and make a plan to stick to it. If after work suits to you best, that’s great! Fitting in a session on the way home from work or at night could be the best way to get a good night’s sleep and get you well rested for the next day ahead. Whenever you do choose to fit in your workout routine, make sure you make it a priority in your everyday life.
- Eat and fuel smart
If you are already pressed for time, having quick and easy healthy snack and meal options that you can grab and go will make sure you are making the most out of your time and training. The last thing you want to do is work hard on fitting in exercise and end up having to grab a quick fast food option that may not be the best fuel for your body. To get the most out of your training, making sure you are getting in nutritious foods and a balanced amount of macro and micronutrients. You could find that meal prepping lunch or dinner for the whole week or next day works best for you.
Protein shakes are a great option to have handy for times where you need something Adding a good, high-quality protein powder into your diet will help keep you satiated and fuller for longer as well as help recovery and muscle building. Being prepared means you will be less likely to skip meals or grab an easy fast food option on the go. At Amazonia, we have a variety of different ranges of plant-based proteins depending on your preference and specific goals. You can find our range online as well as well as other delicious healthy recipe ideas!
That’s our tips on how to make time for exercise during the week. Remember to set reasonable goals for yourself and acknowledge that maybe on some days fitting in a workout is just not realistic. Just make sure you hold yourself accountable for the rest of the week and stay active in whatever way you can!