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Fitting in fitness: Finding time for physical activity
Finding time for fitness can be tough. The key is making it convenient. Consider these practical suggestions.
By Mayo Clinic staffAre your days a blur of work, household chores, errands, and time with family and friends? Setting aside enough time for sleep — let alone exercise — can be tough. Yet even the busiest people can find time for fitness. The key is to make it convenient.
Make the most of your time at home
Time spent at home doesn't have to be "couch potato" time. To make fitness a priority at home:
- Wake up early. Get up 30 minutes earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk around the neighborhood. Some research suggests that people who exercise in the morning are more likely than are others to stick with it. If you're too stiff in the morning, however, wait to exercise until later in the day.
- Make household chores count. Mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping. Outdoor work counts, too. Mowing the lawn with a push mower is a great way to burn calories. Raking and hoeing strengthen your arms and back, and digging works your arms and legs.
- Be active while watching TV. Use hand weights, ride a stationary bike or do a stretching routine during your favorite shows. Get off the couch to change the channel or adjust the volume.
- Involve the whole family. Take group walks before or after dinner. Play catch. Ride your bikes. It's best to build up to about 30 minutes of continuous activity, but you can exercise in shorter bursts, too.
- Get your dog into the act. Take daily walks with Fido or Fluffy. If you don't have a dog, borrow one. An enthusiastic dog may give you the motivation you need to lace up your walking shoes.
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References
- Dahm D, et al. Mayo Clinic Fitness for Everybody. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2005:196-203.
- Physical activity in your daily life. American Heart Association. http://www.heart.org/presenter.jhtml?identifier=2155. Accessed Sept. 13, 2008.
- Tips for exercise success. American Heart Association. http://www.heart.org/presenter.jhtml?identifier=801. Accessed Sept. 13, 2008.
- The exercise habit: How much exercise do I need? American Academy of Family Physicians. http://familydoctor.org/x2801.xml?printxml. Accessed Sept. 13, 2008.
