If you’ve found yourself landing on and reading this article, the chances are that you have more than a passing interest in health and fitness. You like to take care of yourself but, like most people, there’s always a chance that life might get in the way. There are only so many hours in a day, but if you let your fitness slip you might find your productivity and efficiency heading downwards too, and that’s not great for anyone. Fortunately, just because you have lots of priorities, that doesn’t mean that you can’t stay in shape at the same time. All it takes is a few shifts in focus and some great tips. As always, we’re on hand with everything you need to ensure you keep on treating yourself right no matter what life throws at you!
1. Compile a List of Everything You Do in Your Free Time
The first thing you need to do isn’t the most exciting tip on this list, but its potentially the most crucial. While we’re not necessarily speaking about you individually, there are plenty of people out there that consider themselves as being too busy for exercise, but it’s a question of allocating time correctly rather than not having enough of it.
The first step to overcoming this involves making a list of what you do in your free time. Some things that take up significant chunks of your day, like work, are unavoidable. However, consider whether some of the things you do could involve time better spent at the gym or going for a jog. If you find yourself playing a lot of video games, watching Netflix for hours on end or anything like that, then you might have more time available to you in the day than you may think. Best of all, you could potentially combine that with an exercise – there are apps and guides out there for fitness you can do in the living room without any additional equipment required.
2. Do Focused, Short Exercises
You might have fallen out of love with fitness because it takes too long. If your standard regime involves going jogging for an hour, then there are things you can do to change this. Instead of spending an hour and struggling to fit it around everything else you do, find exercises that reap the same benefits in a matter of minutes. Weights are ideal, as you can achieve just as much with a set of reps as you would in half an hour on a treadmill.
3. Aid Your Exercise in the Kitchen
You’ll undoubtedly have heard about health and fitness starting in the kitchen, and there’s plenty of merit to it. Most of the best meals you can eat are home-cooked with fresh ingredients. If you don’t have time to slave over the stove, find some quick and easy recipes that provide the right nutrition but can be prepared and eaten in minutes.
4. Combine Physical Activity with Other Tasks
We’ve already spoken about doing exercise without cutting down on your TV time, and this can be extended into many other areas of your life. If you spend a lot of time on the phone as part of your work, invest in a decent loudspeaker or set of headphones and get some crunches in while you chat.
5. Keep Instant Foods on Hand
Sometimes, even recipes that take a few minutes are inappropriate. The chances are that the kitchen at work pales in comparison to what you have at home, so grab some fruits and vegetables, protein bars or anything else that requires no work at all but still supports your health goals.
6. Don’t Slow Down when Working Away
If you spend time working outside the office, particularly with overnight stays, it is important not to change your mindset. You can undo days or weeks of hard work with a couple of days of splurging and ignoring your health goals. If there are no cooking facilities, stick with the healthy options and keep some simple, easy exercises to hand that you can just as easily do in a hotel room as in a gym.
7. Implement Activity in Every Area of Your Life
When you’ve got your list from tip 1, you’ll see numerous opportunities to implement more activity into your routine. If you’ve got kids and like to go to the cinema, consider going to the park instead. If you like to go to watch football, think about replacing that time with playing it instead. Essentially, break down the time you already spend and consider if there’s a healthier way to spend it.
8. Avoid Stressful Situations
Your health doesn’t only depend on exercise and what you eat. We all know stress is bad for you, and situations that cause it can undermine your efforts. Whether it leads to skipping sessions at the gym, comfort eating or anything else that goes against your fitness plans, it can really undermine what you want to do. If something causes you stress, tackle it immediately so you no longer need to think about it so you can continue to focus on more important things.
9. Focus on Efficiency
Whether referring to your list, making more time or joining a gym, efficiency should be at the front of your mind. If you struggle for time, always remember that every second you do spend on fitness and health should be time well spent, with maximum effort at all times.
10. Don’t Be Afraid to Drop Habits
There will be some things you do that provide no real benefit at all. It could be something you’d rather continue doing, like spending hours on end with friends. However, you need to decide on your goals and be ruthless in cutting some wasted time from your schedule. You don’t need to become a bastion of productivity, but with only so many hours in the day, you need to focus on goals and work towards them at all times.