How to Incorporate Health and Fitness into Your Busy Schedule
How many times have you told yourself that you’re going to start working out on a regular basis but then don’t because you’re too busy? Odds are, most of us have said that to ourselves at one point in our life. And odds are we are really busy! We have school, work, family, friends, boyfriends or girlfriends, spouses, kids and more. A lot of times people are balancing at least three or more of these things in their life and it becomes hard to work out and find time for that as well. We come up with the conclusion that we are “too busy” to work out and just give up. But that’s not true! No matter how busy you are there is always time to take care of your body. Here are a few different ways to create time in your busy schedule to work out.
1. Create A Plan
Make a calendar! Be intentional about looking at your week ahead of time and seeing where you have open spots to fit in a work out. Plan out when you are going to go for that run or get into the gym during your week. Once it is set as something in your calendar, you will be less likely to fill that time with unnecessary activities. Make a weekly routine for when you can work out. After going through this routine for a couple of weeks it will become a habit to work out on those certain days.
2. Something is Better Than Nothing
EMOM: Every minute on the minute you do a certain exercise(s). Once you’ve finished, you rest for the remaining of the minute and then begin again at the new minute. Even Minutes- Do 10 push-ups and 10 air squats. From 1 – 2 minutes do 10 push-ups and 10 air squats.
The great thing about EMOM’s is that you’re racing against the clock, which helps keep you motivated to keep going and to not move slow. This will keep your heart rate up and help you sweat. And you can change up the movements to whatever you want! Want to work out your legs? Change the movements to just leg movements. Just want to do cardio? Do 100 meter sprints every minute instead.
Repeat this until you reach 10 minutes.
From 0 – 1 minute do 10 burpees and 10 crunches
Odd Minutes – Do 10 burpees and 10 crunches.
10 Minute EMOM (Every Minute On the Minute)
Most people believe that a work out needs to be at 45 minutes if not, an hour or longer. But that’s not true! Working out for 10 to 30 minutes can be just as beneficial and is better than not working out at all. Get up 30 minutes earlier and go for a run or to the gym before work or class. Or create your own work out at home. Don’t have time for 30 minutes? 10 minutes is still better than nothing! Work out for 10 minutes right when you wake up or go to bed. Or take a study break and work out then. Don’t know how to do a 10 minute work out? Well here is an easy one that can be done anywhere at any time!
3. Find a Work Out Buddy
Working out by yourself can get a bit boring and eventually you lack motivation to get up and go. Find a trainer or a work out partner that can help keep you motivated! One of the great benefits of CBU is that by being a student or staff you get 10 free sessions with a personal trainer at the Recreation Center! Don’t want to work out because you don’t want to miss out on spending time with a friend? Well instead of going to dinner or watching a movie while you hang out, go on a run, play your favorite sport or try out a class at a gym. This way not only are you committed to yourself to work out, but to someone else, as well.
4. Stop Being Lazy
We all use the excuse that we’re “too busy” or “too tired” to work out, but the reality is that we are just lazy. Yes, we are busy and tired people, but we are not too busy or too tired to take care of our bodies and be healthy. We are just going to continue to grow busier and more tired as we get older so do yourself a favor and create a habit of working out now. Reality is if it’s important to you then you will make time for it. You might be so busy and tired from school and work, but you still make time to see your friends, family or spend hours on your phone/computer. Its mind over matter when it comes to working out, so instead of telling yourself “But I’m so tired!” tell yourself “I’m going to work out and make my body healthy!” While you’re working out instead of allowing yourself to think “I can’t do this, it’s too hard” tell yourself that you can! Your body can go much further than your brain allows you to think. When you change your mind set, everything else falls into place. Be joyful and find ways to stay motivated.
5. Speaking of Staying Motivated…
Find what keeps you motivated! Is it blasting music while you run or lift weights? Or it could be printing out pictures and quotes that remind you of working out, setting goals for yourself, or putting aside a little bit of money to train for a race or competition you want to take part in. Whatever it is, find it and keep reminding yourself of it!
6. Nutrition!!
Finally, one of the most important ways to fit health into your schedule would be eating right! Even if you are too tired or busy to go to the gym, you have to eat eventually. So choose the right foods that energize and help your body to function properly. You can work out 5 days a week, but if you are not eating the right foods, it won’t do much to help you be healthy. Even if you’re not able to make it to the gym or go on that run, do your body a favor and eat the right foods to stay healthy. Your body needs a proper balance of carbohydrates, fats, proteins and a certain amount of calories. I would encourage everyone to do some research and figure out how much of those things you should be eating to fit your body type, activity level, and age. Everyone is different, so make sure you are finding what you need. Also, READ THE LABELS! Don’t just grab something that sounds healthy. Instead read what’s in it to make sure that it is healthy.
Makayla Crowley
Student Worker
College of Health Science