close up of some legs as they exercise

By Dr John Barnett

1.) Make a plan- There is power in a plan. Set a time that works for you and make a note of it in your calendar. This will help create accountability and make sure you don’t schedule something during that time. Also when you check your calendar every morning you will see it there and create a mental picture of when and how you will be exercising that day.

2.) Use your lunch break – Lunch breaks are becoming a thing of the past these days. Most busy people are working straight through their break or eating lunch at their desk. This is a bad idea for so many reasons. One it cause you to binge eat later because when you are not paying attention to your meal, it’s like it never happened. Taking time to enjoy your lunch and then going for a walk or climbing the stairs is the perfect break. You will come back to your desk feeling energized and ready to finish the work day.

3.) Find five minutes – Just taking 5 minutes to get up, walk around, stretch or just breathe deeply is a great place to start. Before you know it that 5 minutes may become 20 minutes.

4.) Weekend Warrior – We tend to have a little more time during the weekends then during the week. If we make it a priority to get in two 60 minute workouts on the weekends then you only need to fit in one 30 minute workout during the week to get your recommended 150 minutes a week.

5.) Set the alarm 30 minutes earlier – This may also mean you should head off to bed 30 minutes earlier but getting your workout in first thing in the morning really is ideal. For most people the day gets more hectic as it goes on, doing it first thing in the morning assures you fit it in. Its always a good idea to lay your workout clothes out the night before to keep from wasting time and forgetting something while your still half asleep.

6.) Socialize on the move – Getting your friends together for a workout session is a great way to stay up to date on the latest new, while getting your workout in. Next time your friend calls to grab lunch or a cocktail, counter it with an invite to join you for a yoga class or a walk through the park.

7.) Ditch your ride – If you are lucky enough to live in a city where you can walk or bike to work or the store… Do it! This is an awesome way to get moving. Even if you can’t do it every day just once a week is huge!

8.) Master the Micro-Workout – Whether you’re at home or work, never let yourself sit ideal for more than a few hours. Get up and take the long way around to the break room. Plan 10 minutes breaks in intervals where you stretch or do a quick circuit workout. It only takes 30 seconds to do 15 push-ups or sit-ups, so don’t say you don’t have time. Set an alarm on your computer so you don’t forget.

9.) Choose something over nothing – You don’t need 60 minutes or even 30 minutes to get in a good full body workout. And some exercise is always better than none. We can always find a few free minutes in our day, even 7 minutes is better than nothing.

10.) The night cap – After a long day it is so easy to just unwind with a glass of wine, your favorite show, and the sofa but if you haven’t fit your exercise in yet this is the time. A long walk with your partner after dinner or  maybe a relaxing yoga class are great options for this time of day.