Everyone knows and talks about it, but how many really do it? That elusive 30 minutes of exercise every day, is possible by following a few simple suggestions. Carving a block of time out of a busy day to devote to exercise can seem daunting. But soon, this time in the day that one is able to focus entirely on themselves will become an oasis in an otherwise hectic day. Here are some ideas!
Enlist a friend or co-worker to join in the quest for healthy living. Choose someone that is slightly competitive so that both people will be challenged. The buddy system makes one more accountable and less likely to skip out on the workout. This can take several forms. Maybe everyone meets at the park to walk together before work. Others might just report their workout by a quick text message. Community centers and gyms offer many classes that are at least 30 minutes in duration, and are far less intimidating when attended with a friend. The buddy system keeps one on track and motivated.
Track your progress with reminders and rewards. Smartphones have apps that show workout reminders, calories burned, etc. But a chart on the refrigerator will do the trick as well.
Make it fun. Make a chart by the week or month and give yourself a sticker or a check for every space filled. Use bright colors or fanciful stickers.
Promise yourself treats at successful intervals. Maybe it’s a new shade of lipstick or a new pair of earrings. Try not to let it be a food treat and keep the reward realistic so they can be often without wreaking havoc on the budget.
Pick an activity that you can stick with and enjoy. Jogging around a track or lifting weights are the most familiar and are what people automatically think of when they hear the word “exercise”. But there are many activities that are great exercise and fun, as well. There are adult athletic leagues. Adult dance classes range from ballet to zumba. Mix it up and take a yoga class or try martial arts. Make a date to take the kids to the park and play tag or ride bikes. Exercise takes many forms and is often hidden in play.
Schedule “your” time. For some people, this will mean getting up 30 minutes earlier every day. Others can fit it in on their lunch break.
Make it a priority. Some find it helpful not to allow themselves to watch television or use the computer until they have completed their workout.
Have a contingency plan. For women especially, everyday life can get in the way of the best laid plans. Have a plan for these days. Learn a quick workout that can be done in front of the television, run up and down the stairs while on break. 3 sessions of 10 minutes will still achieve your goal and the activity will keep your mind alert throughout the day.