|
Nowadays, many people work long hours, including weekends, and they're trying to raise a family at the same time. Exercise can seem like another chore to squeeze in, leaving you feeling guilty if you don't manage it; and you may find that when you do have the time you're too tired to drag yourself to the gym.
But fear not! With a few minor adjustments to your day, you too can benefit from a worthwhile exercise program. Caroline Sandry, a personal trainer on the UK Weight Watchers Fitness DVDs, gives some great tips that may help you to get more from your day.
Wake up earlier
Setting your alarm clock half an hour earlier is something that may not seem appealing in the depths of winter. But as the days start to get longer, you will feel so proud of yourself that your efforts will be worthwhile.
An easy form of exercise that won't wake the house up is to get out for a walk or a jog. Have your clothes ready and laid out along with your sneakers. That way you save time, and are more likely to go ahead with your session. Have a glass of water and a quick stretch before you head off, and take time to warm up thoroughly by starting out slowly and then gradually building up the pace.
If getting outside is not possible, you could do some exercise at home. Yoga is great first thing in the morning, as the yoga moves called "Sun Salutations" were intended to be performed with the rising sun. A half-hour yoga session will not only benefit your body but also prepare your mind for the day ahead.
If you are a gym member, mornings are often quieter, and you can shower there to save time. If this is your best option, prepare your gym bag and outfit for work the night before so that you can get up and get out. Eat breakfast after your workout; not only will you have a good appetite, but you'll also be more likely to make healthy choices after all your good efforts.
Make the most of midday
If you work during the day, you should be taking a proper break at lunchtime. This is a great time to get your body moving, and will refresh you for your afternoon ahead.
A good idea is to take socks and sneakers to work, then go for a speedy power walk around your office's neighborhood. You can divide your lunch into two, so that you can have a small snack half an hour before you go and another snack when you return. Most supermarkets or pharmacies now sell deodorant body wipes, so you can clean up before you get back to work!
If time is short, any movement is better than none. Take 10 minutes to run up and down the stairs and perform two sets of 10 push-ups against the wall.
De-stress after work
An exercise session straight after work is a great way to switch off from your day. Try to draw a line under your day and direct your thoughts toward your exercise session.
Arrange to meet a friend at a class, and you'll be more likely to make it on those evenings when you could easily sneak home instead.
If you're going to work out from home by running, walking, cycling, or using an exercise DVD, then try to get going the minute you get in the door. If you sit down and have a cup of tea or coffee first, you will start to relax and feel less like working out. Have your clothes ready by the door and, if you have a partner, ask them to encourage you rather than sidetrack you with food or a chat. Work out together and discuss your day as you go. You may find it easier to have a meal ready to heat up afterward for these evenings to save you more time.
If you feel too hungry to exercise after work, then try taking a light snack with you. Eat it just before you leave work to allow it time to digest.
Remember that any exercise you do is a step in the right direction, and little and often is better than one long session a week. So...even if you walk 10 minutes to the office in the morning and evening, then perform 10 minutes of resistance exercises after work, your body will thank you for it!
| 
