Got no time?
Many people lead busy lives that simply do not
allow them the time to attend gyms or engage in
sporting activities. Those people need to
incorporate effective exercise into their daily
living ... but most importantly, stop making excuses!
Everyone is busy, its up to you to put yourself
first so you can be the best you can be!
Step 1– Adapt exercise
into home activity
Start by writing down exercise activities that can
be done at home and include the number of repetitions
on each exercise so that targets can be set.
- Do your stretching first for at least 10 minutes,
it makes everything else easier
- Stop using your TV remote and get up to change
- Do exercises that can be done while watching television
and more specifically TV shows such as the news or
your favourite program. (lunges, sit ups, push ups,
step-ups, exercise bike)
- Use the staircase if you have one or steps around
the house as your own step class.
- Turn everyday movements into stretches, such as
reaching a high or low shelf. Suck your tummy in,
hold your back straight and activate your muscles
as you go about your day.
- Vacuuming is a great way to warm up before a workout.
Time yourself vacuuming the house & aim to beat
your score. Work up to following it with some stretches
Step 2– Adapt exercise into
This is particularly useful if you can get into a habit
of slightly altering your daily activities to allow
some physical movement. Spending an extra 2 minutes
walking to the shops or walking around the block for
5 minutes after lunch will mean you don't have to find
half an hour every day to exercise specifically.
- If you go shopping do not use the closest parking
bay. Balance your grocery bags evenly and use them
to do lifts on your way back to the car.
- Do not use lifts but use staircases where possible.
It can be fun to challenge yourself to run up flights
of stairs in tall buildings.
- At lunch time try and take a walk, even if its
only 5 minutes around the block. Its 5 minutes less
you have to find to workout.
- When picking up the kids from school walk to the
class or the school gate. Or while you are waiting
for them use the gutter or nearby stairs to step up
& down. Perhaps do this away from the view of
your childs friends ...
- Walk to post the mail, pickup the dry cleaning,
get milk etc. Where possible, walk.
- At your computer try kneeling on a cushion or ergonomic
stool occasionally to activate different muscles.
Regularly stop for inverted stretches to balance out
Step 3– Set some time for
If an exercise program is going to last as much of
of the program as possible needs to be fun!
- Instead of watching the kids kick the football,
get up & join them! Kids are not only great for
making you feel young, they can make you forget you
are even exercising & before you know if you're
dripping with sweat!
- Involve the family in all of your exercise –
plan exercise into your leisure time. eg go on a nature
walking track or botanic gardens.
- Participate in fundraising walks so your efforts
benefit someone else as well as yourself!
- Use your friends– Take a friend on a walk
in the park or go walking for some retail therapy.
Reproduced with permission from the Pharmacy
Guild of Australia, PO Box 457, Spring Hill, Qld 4004.