FEATURE — One of the most common excuses for not exercising is time. With jobs, families, after-school activities and other responsibilities, finding the time is no easy task. It seems like everything you do takes time away from something else that you need to do. Managing it all often leaves self-care, like exercise, on the back burner.
Exercise may not seem like a priority at certain times in your life. However, it is a priority when it comes to creating better health. EatRight.org tells us that small bouts of exercise throughout the week are just as beneficial as bigger ones. If finding time to exercise is difficult for you, consider breaking it up throughout your day and throughout the week.
It is recommended that adults get at least 150 minutes of moderate-intensity exercise each week. The best way to tackle this task is to schedule it. Treat exercise just like you would treat any other appointment. Write it on your calendar, in your planner or schedule it on your phone. When the scheduled time has come, do it!
To help you get started, consider these tips from EatRight.org.
10-minute mini-workouts
Try taking 10 minutes in the morning, afternoon and evening to do some form of activity. This can include 10 minutes of bodyweight exercises (push-ups, crunches, lunges, squats, etc.) in the morning, a 10-minute brisk walk during your lunch break at work and 10 minutes of yoga-inspired stretching in the evening. When binge-watching Netflix, get up and move for 10 minutes after every episode! For ideas on movements you can use to build a quick 10-minute workout, click here.
Involve the family in daily fitness
Thirty minutes will fly by if you get the kids engaged in something that they, too, can enjoy. Grab the family and head out for a walk, a game of tag or a bike ride. My favorite way to sneak in a little extra exercise is to walk to school to pick up the kids instead of driving.
Clean with purpose
Don’t just sweep the floor, scrub the floor. Don’t just unload the dishwasher, dance with the dishes. Minutes add up fast when you move more during your clean-up time. Consider throwing in a round of bodyweight exercises after completing each task or cleaning each room.
Look for opportunities to walk
Suggest work meetings on the go. Moving can actually improve creativity and communication. Find any opportunity you can while at work to walk and work at the same time. You’ll be surprised how many steps it can add to your day. Often, meetings are scheduled around meals. What if you scheduled those meetings around a walk instead?
If finding time to exercise has been difficult for you, cast all your excuses aside. Incorporate 10 short minutes of movement here and there throughout your day to get yourself moving. It is as simple as that – just 10 minutes at a time.
To keep the momentum of creating better health going, try Thai noodle salad as a healthy lunch option. See the recipe here.
The sesame oil in the dressing is the perfect addition, and the crunchy peanuts on top really bring the recipe to life. It makes for great leftovers. Make it for dinner the night before and pack it for lunch the next day. Enjoy!
Written by CANDI MERRITT, Certified Nutrition Education Ambassador.
This article originally appeared March 1, 2019 on the USU Extension Create Better Health blog.
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