Health and fitness advice from the expert personal trainers in Cardiff.
This week B Fit trainer, Jon, gives his top tips to make time for exercise!
Making time for exercise can be tough.
Among the biggest hurdles are kids and work.
Your kids need washing, feeding and dropping off at school, and all this even before 9am!
Then there’s work. By the time you’re up early in the morning, worked 8 hours and then got yourself home, you’ve just seen 6am-6pm vanish. So there’s no time for exercise, right? WRONG!
If you’re genuinely looking to train then it’s time to plan when you’re available. Whether you’ve got to train before work (yes that means getting up a little bit earlier- you CAN do it!) or whether you have to train after work, it’s all about planning.
Same with the kids. Whether you’re dropping them off at school, football or swimming, it’s all about doing these things, then sitting down and finding out where your spare time is. If it means putting the kids to bed and then training at 8pm, do it. Or it could mean you going straight from work to the gym and training from 6.30pm until 7.30pm.
Yes, you might miss out on putting the kids to bed a couple of times a week, but you’ve still got the other 5 days. Remember that you need to be fit and healthy for your kids. They need you around for as long as possible,and while they’re young they want you around to play with. So you need to be able to keep up!
For those without children… well what is your excuse?
You straight up have a few extra hours in your day than people with children! Yes you no doubt have other commitments, but I’m sure you can plan in an hour workout throughout the week. You just need to make it a priority.
Weekend exercise is definitely an option.
If you’ve got children and want to spend the weekend with them, then get to bed early on the Friday night so you can get up early on the Saturday and go for a training session. This way you can be home before the family are even awake. Plus you’ll have much more energy. You’ve also got the Sunday to do this if Saturday passes you by.
Alternatively get them involved.
Why not go for a bike ride? Swimming? Go for a walk up Pen-Y-Fan? There are so many options.
For those without children, you’ve got Saturday and Sunday to plan and fit in a session. Or even an outdoor activity that will get the heart pumping a bit.
What I’m trying to get at is, all you need to do is plan ahead. Find out which days allow you a bit of free time. Don’t just tell yourself that you have no time. There’s always time, you just need to make it. Get your partner on board so they can support you.
PLAN, PLAN, PLAN!
Sit down on the weekend and give yourself a little time to plan when you can fit in some training during the week ahead, and what type of training you’ll do. By doing this you’ll realise that you do have time to fit it in, and by writing it in your diary and committing to it, you’ll be much more likely to follow through with it.
1. Stop making excuses! Yes training can be hard, and yes it may seem a better idea to sit down in front of the TV munching on snacks, but that isn’t going to help you hit your goals and get you to where you want to be.
2. Training 3 times a week, 45-60 minutes at a time, will really help you get slimmer, stronger and more energetic. That’s only 135-180 minutes of training per week. That’s 2 hours 15 minutes or 3 hours of training per week. There are 168 hours in a week. There really isn’t any excuse.
3. Get your partner onside. Explain to them what you’re doing and why. Sit down with them and plan your availability to train.
4. Make exercise fun and make sure you enjoy it. There’s no point going to the gym and spending vast amounts of time on a running machine if you hate running. Work out with a friend or a family member. This means you can keep each other accountable whilst also having company when you’re training. It helps when you’ve got somebody with you when you’re struggling for motivation.
5. Another great way to get a session in without having to train before or after work is to cycle to work. This way it won’t feel like training, plus you don’t need to make time to train as you’ll be doing it while commuting to work.
6. Your schedule may seem full, but by sitting down and putting some time aside to plan for exercise, you’ll actually realise that you have plenty of time during the week to fit in 3 or 4 sessions.
So take some action. Exercise will not only help you physically, but it will help you mentally as well. Our body craves movement, so get moving! You’ll look better, feel better and ultimately you’ll be mentally stronger and happier.
I’ll leave you with 2 questions which you only have to answer to yourself, and answer them honestly:
1. Are you trying your best to find time to exercise?
2. Have you tried planning your training sessions ahead of time and ensuring you make time available?