The “No Time” Crime
What is the #1 reason as to why people say they couldn’t get their workout in? You can probably guess: “I didn’t have enough time.” RivalHealth wants to put a stop to the “No Time” crime.
You see, we tend to make time for things that are important or enjoyable to us. So why do we have time to watch an episode (or two) on Netflix before bed, or check Facebook for 30 minutes, but we “don’t have time” to workout? Is Netflix and social media more important than our physical health?
Let me put it another way for you: If we continue to live by the “no time” excuse for the next 5, 10, 20 years...will you make time for countless doctor’s appointments? Will you make the time and the money to take multiple medications for blood pressure, cholesterol, diabetes, or another chronic condition? You see where I’m going with this.
If we don’t make time to exercise and take care of ourselves now, it will eventually catch up to us, and we are going to have to make up for that time in the future.
WE GET IT -- we all live busy lifestyles and it can be difficult to fit in time for a workout. We want to put a stop to this overused and invalid excuse so we have compiled a list of strategies to end the “No Time” crime:
- PLAN AHEAD. It has been scientifically proven that if you plan out where and when you are exercising ahead of time, you are 2-3 times more likely to follow through with your plan. Decide what time works best around your schedule and set a recurring workout reminder in your calendar. Since you have a plan in place, you’ll be less likely to schedule something during that blocked off time and you’ll have a daily reminder in front of you to keep you motivated.
Tip: Pack your gym clothes and food the night before. That way, it is already prepared and you don’t have to spend any extra time getting your things ready in the morning.
- LIMIT TV AND COMPUTER TIME. We know how easy it is to get carried away online shopping, endlessly scroll through social media, or get tied up watching a series on Netflix (that “Next Episode will Play in 30 seconds…” can be dangerous--you don’t even have to get up or find the remote to start the next show) Don’t fall into the trap! Reduce the time you spend sitting in front of a screen, and instead use that time to get up and be active.
Tip: It’s easy to get carried away on your phone, computer, or TV. Next thing you know, 30 minutes has gone by. If you want to watch TV or spend time on the computer, set an alarm. This way you are given a conscious reminder when your time is up. Once that timer goes off, get up and get moving!
- BE AN ACTIVE WATCHER. Okay, so it’s the season finale of your favorite show and there’s just no way you can miss it. No problem--workout while you watch!
Tip: Keep a set of dumbbells, a kettlebell, resistance bands, a pull-up bar, and/or a jump rope by your TV. Use a couch, table, or chair to perform dips or elevated push-ups. Use your stairs for calf raises or cardio intervals during commercial breaks.
- RISE AND GRIND. Yep, wake up earlier! Studies show that if you get your workout in earlier, you will feel more alert and energized throughout your day. Set your alarm 45 minutes earlier than you usually do. You’ll thank us when you don’t have to reach for that 3rd cup of coffee or when you’ve avoided that afternoon slump.
Tip: Lay out your breakfast and workout clothes the night before so that you can still maximize your sleep time and be prepared to get up and workout first thing in the morning.
- TRAVEL ACTIVE. If you have a business trip or vacation planned, pack your workout clothes and sneakers. This serves as a simple reminder in your suitcase that you had planned ahead to workout while you were on your trip.
Tip: No hotel gym? No problem. Walk/run laps around where you are staying. Use outdoor stairs/benches to create your own workout.
- MAKE IT SOCIAL. Workout with a friend or family member. Having an accountability partner will help you stay committed, and will provide enjoyment during your workout. Whether you choose to meet up at the gym or walk the dogs around the neighborhood, you are being held accountable for your actions and are less likely to bail on them.
Tip: When you are making plans to do something with your friends, suggest being active together. Maybe meet up for yoga or a spinning class before grabbing a healthy dinner. Or--try something new! It’s fun to try new things when you have a partner to experience it with you. Try rock climbing, paddle boarding, or kayaking!
- WORK WHILE YOU WAIT. We spend a lot of our time sitting and waiting, and sitting, and waiting. Here’s an idea -- get up and move while you wait, why not kill two birds with one stone?
Tip: While your child is at practice, take a walk/run instead of waiting in the lobby or the car (or bring your bike!). While waiting for a table at a restaurant, take laps around the building with your beeper.
- FIND 5 MINUTES. Every little bit counts. If you need to take a break from your work, get up from your desk and walk around the building for 5 minutes. Not only are you being active, you’re giving your brain a much needed break to come back to your desk refreshed and ready to tackle your next task.
Tip: Take a mini 5-minute walk break in the morning, at lunch, in the afternoon, and right before you leave work. You’ve already accumulated 20 minutes of walking before you have even left work!
Other simple tips to get you moving when you have “No Time”:
- Walk and Talk. Have a conference call or need to call a friend to catch up? Take your phone with you and rack up those steps.
- (Work) at Work. Suggest a walking meeting at work. Use stand-up desks instead of sitting all day.
- Make the most of every movement. Have to clean up after your kids? Make every movement functional. Squat every time you go to pick up a toy or maybe even throw in a shoulder press.
- Ditch your car. Walk or bike to school, work, or your friend’s house.
It’s time to ditch the excuses! There’s practically a way to fit in movement at any time throughout your day. The “No Time” excuse is no longer valid. If you do the crime, you have do the time!