Making time to exercise

Sneak more activity into your day with clever time management.

One of the overwhelming barriers preventing people from being active is a perceived lack of time. I understand the busy nature of life and that something has to give. If you fall into the time-poor category, I would encourage you to consider these questions and potential solutions.

Do you watch television?

If yes, during your favourite show get off the couch in every ad break and pick an exercise to bust out. For example, aim to do a certain number of push-ups, sit-ups or squats in every break. Over an hour-long show, that’s 15 minutes of ‘ad-exercise’.

How do you use your lunch breaks?

Have you ever thought about a runch? Runch = run + lunch. Not only is your lunchtime break a great time to fit in exercise, but you’ll find your focus and concentration may improve as you tackle your afternoon more energised.

Can you set your alarm 20 minutes earlier?

‘Rise and sweat’ is a great option for getting exercise completed before life gets in the way. Doing 20 minutes of exercise when you get up will boost your energy levels and improve your baseline fitness levels.

Can you exercise between child pick-ups and drop-offs?

Can you fit in a gym class while your child has a swimming lesson? Or, if that’s not an option, are you able to slip on some suitable shoes and head out for a walk from your child’s activity venue? Any time available is worth using for your health and well-being.

How do you get to work?

I know many people who use their work journey time as exercise time. It’s not for everyone, as it requires suitable changing facilities at your work but, with a bit of planning, this is another exercise opportunity.

There are ways to find openings to get active. It might require some compromise on your part but, remember, you’re helping yourself and inspiring others along the way. Have a time audit to see how you can fit exercise into your weekly schedule and smash that time barrier.

Donkey kicks

A great exercise for your gluteal muscles and core. Try two sets of 10 repetitions each side while maintaining good form.

1. Get on your hands and knees. Make sure your hands are underneath your shoulders and your knees are stacked underneath your hips to create 90-degree angles. Switch on your lower abdominals by slightly drawing your belly button to your spine, creating a neutral spine position. Use mirrors to help you get in the right starting position.

2. Take your left knee off the ground, maintaining a 90-degree angle at the knee.

3. Kick through your heel and squeeze your left glute to raise your leg higher. Avoid caving in your lower back through extension. This places unnecessary pressure on your lumber spine and needs to be avoided.

4. In a controlled way, lower back down to return to the starting position.