You think you don’t have time to work out. It’s ok for everyone else they don’t have a family, don’t work long hours, aren’t a single parent, don’t commute or they get help with the housework. Whereas you’re so busy and so tired you don’t have time to exercise.
I get it. I’m a stay at home mother of 3 under 5’s, I run the house, have more laundry than most could imagine, I run my own businesses, I sing in a band and I have (a bit of!) a social life!!! I’m not saying this to show off or complain, I built my life this way, but actually to say: you’re not the only one with stuff going on.
However, whether you’re a parent, spouse, son/daughter or friend, all most people in your life care about is your health and happiness. The best gift you can give them is to look after yourself, and that includes looking after your diet and exercising. So no, it’s not selfish of you to go take some exercise for 20 minutes here or there, it’s selfless.
Ok, so you may not be able to make it to the gym 5 times per week or prepare a gourmet health feast. The idea isn’t to become obsessed, just to alter your lifestyle a little.
Snacking isn’t the evil beast it’s thought to be. It’s a great way to stabilise your blood sugar levels to keep up your energy levels and also to stabilise your mood, as long as you eat the right things. Despite what you tell yourself, reaching for a packet of crisps isn’t easier than peeling a banana, eating an apple or nuts. It’s just a case of breaking bad habits. Pitta bread with humous, carrot sticks, unsalted nuts, fruit, avocado, malt loaf, high fibre crackers, yoghurts, cup of soup or cherry tomatoes. All of these offer you some nutritional value and are relatively healthy foods. Obviously don’t overdo it, or you will become overweight. Too many snacks means too many calories, healthy or not!
Although I highly recommend taking time out for yourself to enjoy an exercise of sorts, I appreciate that’s not always feasible. But little things can make a huge difference:-
Squat when you’re brushing your teeth, or jog on the spot…anything. Just use this time to do something other than just stand. The same applies when you’re waiting for the kettle to boil or you’re on the phone.
Find something that fits in with your day: park the car further from the office, get out on your lunch break, offer to do the tea runs, walk or run the school run (with an extra detour on the way home), run the stairs, do wall press ups whilst playing peek-a-boo, join in at soft play; whatever it takes, just avoid those moments when you’re just sitting for no particular reason.
It can also help to make exercise your social meet. Instead of going out for dinner, why not go swimming and grab a coffee afterwards, or run/walk, play tennis. The possibilities truly are endless.
Enjoy what you’re doing and do it to work towards a goal to keep you focused. You may want toned abs, to lose weight, to be healthier or to give you more energy. Focus on how being healthier makes you feel; I bet the results are positive.
Meditate. If you’re not getting enough sleep, use meditation to relax you. It’s a great way to survive on a smaller amount of sleep as you fall into a deeper sleep faster. This should free up couch time for you to be able to add in an extra 10 or 20 minutes of exercise. Yoga and HIIT training are both great options where you will see results without having to work out for hours at a time.
I hope this helps. Enjoy and let me know how you get on 😊