The most common excuse for not exercising is "no time." But examine that excuse at close range and it's usually about something deeper, says Lavinia Rodriguez, PhD, clinical psychologist. "Typically, it's lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem."
Busy as we are, we have less trouble finding time for television, social networking or even boring household tasks because there simply aren't the same steep psychological barriers to those activities. If you want to exercise, you will make the time. Here are some simple strategies to get a handle on finding time. Can you find one or two to implement into your lifestyle?
Find five minutes. Even if your day is packed with meetings and other commitments, you absolutely can scrape together five minutes for yourself. That simple act of self-care has the potential to change your life. It is OK to start small. A five-minute walk now can easily turn into daily thirty-minute walks a few weeks from now.
Log off Facebook. We spend, on average, a whopping seven hours a month on Facebook. We all know what average means...that for some it is less and some it is more. Seven hours a month works out to 105 minutes each week or exactly 15 minutes every day. Don't banish Facebook. Just limit it to two short sessions a day. Then log off and stay off. And that doesn't include any of those games you might be playing. How much time do you spend playing with an app?
Limit screen time. Don't aimlessly surf cable channels of the Internet. That's a surefire way to wast time you could be spending in more active ways. Most of us occasionally watch shows we don't love because we're bored. Consider trading just 30 minutes of that low-value television time for exercise. And when you do watch TV, be an active watcher and make the most of it. Keep fitness equipment, like a kettlebell, resistance bands, a jump rope, near the TV. Use the commercial breaks to mix in brief cardio intervals by running in place or up and down the stairs.
Be a hot date. Dinner and a movie is so cliche. What if, instead, you took your partner to a cycling class or a dance lesson, went on a hike or a picnic, or kicked a soccer ball around the park? You get a bonus on this one: research shows that shared activity builds attraction.
Socialize on the move. Next time a friend suggests meeting for lunch, dinner or drinks, counter with an active invitation. How about joining you for a Zumba Fitness or yoga class or a quick walk around the lake? Instead of spending time on the phone or emailing back and forth, suggest that you catch up on the latest news over a leisurely bike ride, or bond by trying an athletic pursuit that neither of you has ever tried.
Be yourself. Part of the reason you can't make time for exercise may be because you are not focusing on the right workout for your personality. For example, don't assume you are a runner just because your best friend loves to run. Instead, analyze your lifestyle and personality and find something that suits you. Once you understand your fitness personality, you will be able to identify activities you enjoy and squeezing them into your schedule won't be as hard.
Work while you wait. Do you find yourself waiting by the practice field or cramming in one more errand while your kids are at their activities? Why not take a bike with you and ride around near the fields while the kids practice? Or just put on your sneakers and take a walk for the hour.
We all have reasons for not exercising, but it comes down to time management and fear. Fear you will get injured, fear of embarrassment, fear of failure. Instead we should be afraid of what will happen if we don't exercise. Find something fun, something that you can enjoy, because you want to make it part of your lifestyle, not some grueling punishment for eating that extra treat.
Explore. Have fun. I'm here if you need help.
gettingfitwithbj@gmail.com
barbarajlaird.zumba.com
