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5 Ways to Fit Fitness InFive points to consider when you want to fit fitness into a hectic life

When I tell people what I do for a living, many will tell me they wish they had the time to

exercise, but just can't seem to fit it in. This is one of the biggest excuses people give for not

making exercise a part of their life. However, we all have time for the things we feel are

important enough. Many people actually have more time than they think. Research now

supports breaking increased activity into 10-minute blocks, which anyone can do without

even thinking about it.

Do any of these scenarios sound like you?

? I am too tired to do anything after work so I drop down in front of the TV

? With the kids and husband, there is just no time for me

? I work too many hours and have too many responsibilities to get away from the office

? First thing in the morning I always spend an hour drinking my coffee and reading the paper

? I really need to relax in the middle of the day, so I read fiction books at lunchtime

? I'd love to exercise but there's no place for me to do it

? I'm too tired at night and I hate to get up early in the morning

Although exercise is a normal part of my own life, I also try to include a 90-120 minute walk

into town several times a week. As I was taking that walk the other day, I realized that there

are things in my own life that I perceive I have no time for. This thought gave me a laugh,

because here I was, spending 2 hours doing something that other people perceive they have

no time for!

In this article, I will give you five helpful tips on how to fit regular fitness into your hectic

lifestyle. Then, if you are able to find the time, lack of time will no longer be a valid excuse.

My question to you will then be this: Do you continue to not exercise because you don't have

the time or don't have the will? That is a subject for a different article.

1. Determine when you could realistically spend time exercising

When starting a new activity, you have to first realistically determine when you can DO that

activity. If you are busy driving home from work or cooking dinner at 5pm each night that will

not be the time of day to try to exercise. So, pull out your calendar and put some serious

thought into when, every day, you could do some type of exercise. Don't worry about what

that exercise is, just determine the time and how much time it would be.

Example: You really would like to go to bed earlier each night. This may be the motivator

you've been looking for, because if you went to bed earlier, you could get up earlier, and then

exercise.

Example: You really could use a break from work in the middle of the day. You often take a

couple hours for lunch just to escape work, so this could be shortened to also include some

type of activity. There is a racquetball court not far from work and you have some old college

buddies who might be interested in a lunchtime game or two.

Example: If you exercised first thing in the morning, before other activities, it would be done

each day without guilt. You really do have the time if you do it first thing but you just let

yourself sleep in each morning.

Example: There is just no place on your schedule that you can find a continuous 60 minutes

you are willing to commit to exercise. However, you could do 20 minutes in the morning, 15-

20 minutes at lunch, and 20 minutes in the evening.

2. Investigate what activities you would like to do

Again, it has to be something you're going to enjoy, or it won't matter that you found the time!

So, consider all options that are realistic. Do you have a pool that you would enjoy using?

Look into group exercise classes at clubs near you, or perhaps the local "Y". Some people do

better if they are committed to show up somewhere, others prefer to do it at home and not

have to dress to come and go.

Sit down and make a list of all possibilities as well as all locations you would like to look into.

Consider finding an exercise partner. Maybe you would enjoy taking a walk with a neighbor,

family member or friend.

Example: Several friends have invited you to join their basketball game once a week after

work. You have thought about it but never follow through.

Example: You see two neighbors out walking each morning. You know them both but have

put off contacting them to see if they would mind a third person.

Example: A workmate has been taking a Yoga class at lunchtime each week. She has invited

you several times but you have always found some excuse to avoid it.

Example: You have a treadmill at home that stores blankets. You can clean them off and use

it in the morning and night, and at lunch you can go for a walk with workmates who take a 15

minute walk each day.

3. Put it on your calendar

Especially when you first start a new activity, if you don't write it down, you may forget about

it. This may not be because you are trying to avoid it, but seriously because it's not a habit,

yet. Also, the busier you are, the more important it is that you include it on your calendar. For

some people, if it's on their calendar, they take the activity more seriously.

For example, I recently started taking Pilates classes, but they have to be entered into my

calendar because it's between clients in the course of my day. If I did not have it on my

calendar, I may forget and schedule clients in that time.

4. Prepare ahead for the activity

The more prepared you are, the more likely it is you will do it. If you exercise first thing in the

morning, have your workout clothes out and ready to put on. If you walk during lunchtime at

work, make sure you pack a bag that has your shoes and any change of clothes for the walk.

Another example of preparing would be if there is a class you'd like to take but you have

scheduled another appointment for that time. If it's an appointment that can be moved, move

that so that you can create a habit with your new exercise class.

5. Share your intentions with others

The more people you tell, the more likely you are going to do it. Sometimes just the thought

of not doing something you told others you were doing is enough to keep you going. Maybe

it's a challenge to yourself to keep your word, out of integrity.

The more people you share this with, the more people who will be asking you how things are

going. If you are skipping your workouts, soon people are going to ask if you really are doing

them.

If just telling people about your intentions to exercise is not enough, perhaps telling the

instructor of a class you've started to take would help. Or, talking to classmates and making

the statement that you will see them in the next class could be enough.

For some people, just telling yourself your intentions would work. You could make a

commitment to yourself and come up with a reward if you meet your commitment. One

example of a reward might be buying yourself a new item of clothing or something else you

would enjoy.

We've just looked at 5 strategies to overcome the excuse of not enough time to exercise.

Research has shown that it's necessary to get 60 minutes of exercise at least 5 days a week

for people who wish to lose weight. If this is a goal you have, use the strategies above to

overcome the perception of lack of time. For many people, simple strategies such as taking

the stairs instead of the elevator, using a pedometer to strive for 10,000 steps per day, or

parking at the far end of the parking lot into various buildings can actually be included in

increasing exercise to meet the 60 minute goal.

If you have been considering how to include exercise into your daily life, sit down and make a

plan on how you are going to make it happen. Use the strategies above and perhaps one day

you will be out taking a walk, thinking of all the other things you don't have time for.

Marjorie Geiser helps people overcome their confusion and distress they may feel when

trying to add healthy eating and fitness into their busy lives. She offers a free, monthly

newsletter on various topics of health. She is a Registered Dietitian, Personal Trainer and

Life Coach. To learn more about her services, go to her website at http://www.megfit.com or

email her at margie@megfit.com.