by Jamie Lloyd
Top 10 Ways to Find Time to Exercise Whilst The Kids Are Off School
What’s the most common excuse for not exercising these days? “I don’t have any time!” But examine that excuse at close range and you’ll see it’s often really about lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem.
Busy as we may be when the kids are off school, we have less trouble finding time for television, social networking or even dull household tasks than we do finding time to exercise. We all have reasons for not exercising, but it comes down to time management and perhaps even fear. Fear you’ll get hurt. Fear of embarrassment. Fear of failure.
But what we’d be better off being afraid of is what will happen if we don’t exercise. Most people are in denial about their health. How will a sedentary lifestyle be affecting you next year? In five or ten years? If you really want good health, you’ll make the time to exercise. So here are ten ways to try and sneak in some exercise this summer.
1. Make a plan.
The best way to make time for exercise is to have a written plan. Decide on the best time for exercise in your schedule and actually enter it into your computer or mobile-phone calendar as a repeat event. This way it shows up daily and there’s less chance of your scheduling something else during that time. Also, when you see it when checking your schedule in the morning, form a mental picture of when and how you’ll be exercising that day—this helps you stay motivated. Maybe write a note to yourself and say, “I will do ten minutes of exercise when the kids are asleep.”
2. Subdivide your to-do list.
Rather than making one long to-do list you’ll never complete, divide your list into three categories. It’s not enough to get things done; you need to get the right things done. It’s ok to have dirty clothes in your washing basket. It’s ok if you don’t read every email the moment you receive it. It’s not ok to cheat your health. Here’s my suggestion for a to-do list makeover:
• Take out a sheet of paper and create three boxes that represent the most important parts of your life (e.g., family, work, yourself).
• List the top three to-dos that would make the most difference in each category. For family, it might be cooking or helping with homework. For work, it might be returning phone calls or completing a presentation. For yourself, include exercise, plus something else nurturing, like calling a friend or having a healthy lunch.
• Finally, block out times on your calendar for those specific to-dos, and honour those very specific commitments.
Having trouble deciding which to-dos are most important? Think about the things that will have the most impact not just today, but a year from now.
3. Find five minutes.
Even if your day is packed with day trips and other commitments, you absolutely can eke out five minutes for yourself. And that simple act of self-care has the potential to change your life. I tell people it’s ok to start very, very small. A five-minute walk now can easily turn into daily 30-minute walks a few weeks from now. You have to start somewhere. Or even try doing five minutes of skipping in the garden.
4. Limit screen time.
Don’t aimlessly surf cable channels or the Internet. That’s a surefire way to waste time you could be spending in more active ways. Before you sit down, set a time limit (consider keeping a kitchen timer nearby to alert you when time’s up). 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. My guess is you won’t miss it. Try doing bodyweight exercises in your front room whilst the kids are watching TV.
5. Be an active watcher.
When you do watch TV, make the most of it. Do some planks, yoga poses, squats, lunges or pushups while you’re watching. Keep fitness equipment, such as a kettlebell, resistance bands and a jump rope, near the TV. Or use the commercial breaks to mix in brief cardio intervals. Run in place or up and down the stairs; do some burpees or jumping jacks.
6. Delegate like crazy.
Reassess household chores: Can the kids do laundry? Can your spouse cook dinner? What professional tasks can you hand off so you can get out for a walk at lunch or stop by the gym on the way home? Don’t think you’re the only one who can do all of the things you’re currently doing. Look, too, for things that could be done less often—or that might not need to get done at all.
7. Be motivated by money.
Putting some money on the line may provide you with the motivation you need to show up for activity. Sign up for a yoga workshop, book some sessions with a personal trainer, or plunk down some cash for a race or other athletic event you’ll have to train for. Schedule a babysitter to watch the kids while you go for a run. Or take a few salsa lessons.
8. Think positive.
Psychologists suggest that actively editing your negative self-talk patterns is a powerful way to support healthier lifestyle choices. For example, anytime you catch yourself thinking, “I am too busy to work out,” rephrase the thought in more positive, empowering terms, such as, “I choose to make myself a priority.” Or, “I do have time to be healthy.” Or, “I am willing to do something active today.” Over time, those positive thought patterns will elbow out the negative ones, helping you to see your available choices more clearly.
9. Take a brisk walk whilst meeting your friend for coffee.
Chances are, many of your friends are in the same boat as you: They want to exercise, but have trouble finding the time. So, what if you move the weekly coffee or meet-up to the park, and instead of having that sugar-laden latte, why don’t you both go for a brisk walk round the park and take the kids with you? That way everyone gets fresh air and some gentle exercise. The fresh air and endorphins will spark more creative ideas, reduce stress from the kids and help you burn calories.
10. Have a game of Frisbee
Ok, we all know what it’s like when you have run out of ideas to try and keep the kids occupied in the holidays, and all you want is peace and quiet! So if all breaks loose in the front room, why not take your little ones over to the park and have a game of Frisbee? This will be great fun and help you build in some aerobic fitness too. Whilst you are there, let the kids play Frisbee, and you go find a bench and do step-ups, pushups and dips off the bench—so there you go, no excuses!
Fitness writer and health and fitness coach Jamie Lloyd is co-author of the bestselling book Total Bodybreakthroughs and a regular contributor to Womens’ Fitness Magazine. He is the director of Buggybells, the ultimate fitness club for mums who don’t want to leave their little ones but still want to exercise outdoors. To book Jamie for personal training, group fitness training or nutrition coaching, contact buggybells@gmail.com.
