There’s No Time for Exercise

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Have you ever heard these four words in your head when it’s time to hit the gym?  “I don’t have time.”  This is the #1 reason people avoid working out.  It does feel like exercise takes up a lot of time.  Just like cooking a healthy dinner or cleaning the house.  Time is a funny concept.

Here’s a timeless trick to get you going

Jumping-Jacks

Jumping Jacks

If you find those four little words in your mind, reply with this: “How about just 15 minutes?”.  It’s innocent, simple and achievable.  15 minutes is a walk around the block, dancing to five of your favorite songs in the living room or doing five – one minute exercises five times.

Fifteen minutes still sound like too much?  How about just five minutes?  Do these five exercises for one minute each.  Done!

#1 Plank Hold.  Get on your knees or toes and forearms and hold your body stiff like a board.  Bring your shoulders away from your ears.

#2 Wall Sit.  Prop your back against a wall and slide down until your knees are over your ankles.   Relax your shoulders.

#3 Side Lunge.  Stand with your legs wider than your hips.  Lean your body over the right leg until your hip is over your ankle.  You may need to re-position.  Then, lean your body until the left hip is over the left ankle.  Switch sides every 2-3 seconds.

#4 Single Leg Reach.  Stand on one foot and reach the other leg out behind you.  You can reach the opposite arm forward in front of you for an extra challenge.  Aim to have that leg and arms parallel to the floor.  Hold for 2-3 seconds and then switch sides.

#5 Jumping Jacks.  Get your heart rate up!  Jump both legs out to the sides while clapping your arms up over your head.  Jump back to center and bring your arms to your sides.  Get a rhythm going a, stay light and go at a pace that feels good to you.

Here’s the catch

If you can trick your mind (and body) into the five-minute routine above, a walk around the block or dancing to your favorite music there’s a chance you’ll want to continue.  After five minutes your endorphins (happy chemicals) and blood flow will increase, providing additional physical motivation to keep going.  You could repeat the circuit again, continue your walk for longer or just keep dancing!

Before you know it, 15 minutes is behind you.  This trick can be used with any form of exercise.  If after five minutes you really want to get back to whatever you were doing before, then give yourself permission to do so.  Sometimes you’ll keep exercising and other times you might need to get back to work.

Here’s the real kicker

Exercise actually creates more time in your day.  How?  Most people report being more productive at work when they’ve had a workout.  When you get outside for a walk it gives you a chance to clear your mind, making your brain more efficient when you return to your tasks for the day.  Having a strong body and good circulation makes everything you do easier.

What are you waiting for?  Get your five minutes in right now!  It’ll be done before you could read another email.

Beverly Hosford

Beverly Hosford

Beverly Hosford has a BS in Exercise Science from Rutgers University and MA in Kinesiology from San Diego State University.She is a Muscle Activation Techniques Certified Specialist, Personal Trainer and Health Coach.Bev shares a message of mindfulness around the world to wellness professionals by teaching on topics including anatomy, body awareness, business and entrepreneurship.She enjoys guiding people to have harmony in their bodies and careers.The mountains of Montana and her two dogs keep her life joyful, inspired and balanced.
Beverly Hosford

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