Making time to exercise can be a balancing act… work, kids, after school activities, family & friend obligations, just to name a few.
The most common excuse for not exercising: “No time,” says clinical psychologist Lavinia Rodriguez.1
How to make time for exercise
How do you make the time for exercise when you have no time?
Morning Workout. Fitness experts will suggest a morning workout. Why? Because life gets crazier as the day goes on. By getting in a workout first thing in the morning, you have time for other day-to-day stuff without having to think about when you are going to fit in a workout.
Find a Friend. Grab, drag, or bribe a friend to come with you. Having your best bud or accountability partner come with you can make workouts so much fun! Keep one another accountable, set goals, or create challenges with one another. Having someone to go with you means you are less likely to make excuses not to go to the gym.
Write it down. Create a schedule for yourself. Take time on Sunday evening before you go to bed and write down your schedule for the week. Then find pockets of time where you can go to the gym and commit to your schedule. Once you’ve committed to your schedule, it’s less likely that you are going to break it and less likely to make excuses.
Set small goals. Small goals can be BIG wins! Start with working out one or two days per week. These small goals will turn into a routine and eventually become a habit.
Decide. You must decide that you are going to make time for exercise. Make the decision and follow through with it. There will be days when you don’t want to go to the gym, that’s when you need to prove your willpower.
Set your alarm. Set your alarm so you don’t forget. If you set your alarm for the morning, it’s not always easy waking up early. Challenge yourself not to hit snooze. Put your feet on the ground, get vertical, and start walking around. If you set your alarm for the afternoon, you may be hurting for time, but everyone needs to take a break. What you will soon realize is that working out helps improve productivity. So, hit the gym!
Don’t stress. Bottom line, any exercise is better than no exercise. Do what you can, when you can. Don’t stress out or put pressure on yourself because you didn’t make it to the gym.
- Lavinia Rodriguez, PhD, clinical psychologist and author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management (iUniverse, 2008).