In an ideal world, we’d all have an hour to work out every day. But it can often seem impossible to fit yet another to-do into an already busy schedule; you have to finish that piece of work, you need to tidy the house, you have the kids to take care of, and the list goes on … When life gets hectic, our fitness regime is often the first thing that tumbles down our to-do list. So personal trainer and fitness expert Niki Wibrow shares with TLL her top tips for finding time to incorporate exercise into your life, no matter how busy you are.
SUBDIVIDE YOUR WORKOUTS
Sometimes, a lack of time is actually a lack of motivation to just get going. Rather than thinking of your workouts as one long period of time, divide them into short, manageable segments. This is one of the easiest routes to take when trying to fit exercise into a busy schedule. You control your calendar, so find a time when you are doing tasks that could easily be rearranged, perhaps when you sit down to scroll through your phone or answer emails. Many of us do these three or four times a day for up to 10 minutes each time. Replacing those 10 sedentary minutes with 10 fitness minutes is much easier to achieve than a 30-minute or one-hour block of activity. And remember, shorter bursts of exercise can be just as effective as a longer workout.
MAKE YOUR HOME YOUR GYM
At-home workouts are a fantastic time-saver and can achieve amazing results. Working out at home saves you the hassle of getting changed, driving to the gym, showering and then driving home. Plus, you can work out in your PJs, you don’t have to do your hair, put on your make-up or dress to impress, all of which can eat into your schedule. Another bonus is you don’t need special fitness equipment; you can use the furniture in your home – dining room chairs make great platforms for triceps dips and press-ups, sofas can turn into benches for planks and squats, and the stairs become an effective cardio route. You will be surprised at the range of exercises you can do at home.
Creating an at-home gym can effectively tone and strengthen the body without you having to leave the house.
Watch Niki’s video on making your home your gym below
PICK SOMETHING YOU ENJOY
Running is a great form of exercise but it’s not for everyone; while the gym can be an effective arena to work out in, it may not be suitable for every personality. Going with the latest trend or following what you think you should be doing is never sustainable. Just because your friend goes to Zumba doesn’t mean you have to. Not having found the workout that’s right for you can be one of the reasons fitness falls down our priority list. When we are walking someone else’s fitness path, it’s no wonder over 80% of people drop their fitness regime in the first month! If you dread your workouts, you will do anything to bump them down your to-do list. Start to think about your lifestyle; what do you enjoy? Outdoor pursuits? Competitive sports? Dancing? Don’t be afraid to experiment with different workouts, they all count towards your workout goals. Once you find the one for you your mindset will adjust and fitting a regime into your schedule won’t feel so challenging. An enjoyable pursuit is a sustainable pursuit.
Online workouts are plentiful and readily available any time of the day or night. You can step into a fitness studio without leaving your home or office. Plus, they allow you to stop and start your routines in real time and are adaptable, which is great for changing schedules. You can choose: • Your favourite workout to match your mood – if you’re feeling stressed go for a cardio hit to release endorphins; if your shoulders and lower back are bothering you then release the tension with some yoga moves, or tone up those abs with a core workout • The teaching style you respond to best • A time you can commit to. By simply pressing a button, clearing a space and getting moving you are effectively creating your own bespoke workout.
Niki has created bespoke on line exercise plans for ladies over 40 www.404040plan.co.uk