Who Says You Don't Have Time for Exercise?

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Look for opportunities to do extra exercise as part of everyday activities.

If you're really busy, exercise can become a low priority on your to do list, having the status of a chore that you'll get around to, one day.

Finding time to exercise starts with a change of attitude. The National Physical Activity Guidelines suggest that we see movement as an opportunity, not an inconvenience. If you've been sedentary for a long time, or if you've fallen out of good exercise habits, this can involve a big leap in your way of thinking, particularly if you think you're too busy to fit exercise into your day.

Most people who exercise regularly will tell you that they feel better, have more energy, are less stressed and sleep better than if they don't exercise at all. So why is it so hard for us to get off the sofa for our thirty minutes a day?

Many people would say "I'm too busy" or "I'm too tired." Ironically, getting more exercise into your day can help you feel more energetic, helping you to feel less tired.

An important part of changing your attitude toward exercise is realising that physical activity doesn't have to mean sweating it out at the gym for thirty minutes every day. You don't have to fit in thirty minutes in one block: you can exercise in several ten or fifteen minute sessions throughout the day.

If you're not exercising regularly, here are some of the benefits you are missing out on:

Exercise is good for your body. It helps to prevent against diseases such as diabetes, stroke and cancer. Exercise can increase your longevity.
Exercise is a great way to manage stress.
Exercise can help increase your energy levels.
Exercise will help you lose weight.
Exercise will help you sleep better.

There are many ways that you can increase your levels of physical activity each day – and most of them are easy to fit into your busy schedule without you hardly noticing. You're probably doing some of them already! Here are some ideas:

Walk your kids to school and back.
Take the dog for a walk.
Sweep the yard.
Wash the car.
Weed the garden.
Clean the house.
Do the grocery shopping or take a walk around the shopping centre.
Go for a walk around the block in your lunch hour.
Find a friend to exercise with. Catch up on all the news while you do a lap of the park or take an aerobics class together. Congratulate yourself with a coffee afterwards.
Try out a new hobby, like dancing or tai chi.
Leave the car at home whenever you can.

Don't just sit there!

If you work in an office, you probably spend most of your day sitting down. Then, when you get home, you're likely to spend up to two hours watching TV – that's about the amount that the average Australian watches every day. If you're mostly sedentary, try to change your habits to get you moving every day.

While you're at work, take break every hour or so. Get up, do a few stretches and walk over to get yourself a glass of water. How about taking a walk around the block during your lunch break? If you're really keen to get more exercise into your day, you could think about walking or cycling to work.

When you get home, see if you can avoid sitting on the sofa all night. How about taking a walk after dinner? Or riding an exercise bike while you watch the news? A simple cardiovascular and stretching routine, such as CalorieKing.com.au's 10 minute workout can be performed while you're watching TV.

Let your kids do the motivating

If you've got kids, you're already aware of just how much energy they have. Running around and cleaning up after your kids can sap most of your time and heaps of your energy. Let your kids help you to exercise by joining in on some of their energetic activities. If taking up rollerblading isn't quite your style, how about swimming at the local pool or spending half and hour after school at the park, kicking a soccer ball around?

CalorieKing.com.au readers tips

Here are some tips from other CalorieKing.com.au readers as to how they fit exercise into their busy lives.

"Getting out of bed as soon as I wake and going for an early morning jog or walk! If I'm don't have time, I take my toddler out for a walk before dinner, as well as getting fresh air and exercise, we get to spend quality time together."
Regina, Queensland.

"I joined a gym up the road from work, so I can walk straight up when I finish – more exercise! I pack my backpack the night before and although it was hard at first, it's now a habit and I really look forward to the endorphin rush of exercising."
Emma, Victoria

"I find time while I am hanging out the washing. I use a stepper to reach the line. As I'm only 4'10" and with 6 kids' that's a lot of washing!"
Anastasia, Victoria

"My husband and I go for a 30 minute walk on most days. We find it is a time when we can share the days happenings and talk about our children. We are both a captive audience without any interruptions as we are out on the road enjoying the wonderful scenery. We also believe that our border collie dog "Jack" needs the exercise."
Ida, NSW

"I walk for a half hour at lunchtime. I walk away from work for 15 minutes and then back total time 30 minutes. Still leaves half hour to eat lunch and you can then start the afternoon feeling energised and ready to take on anything."
Sharon, NSW.

You can read more tips here.

Check out these other articles in the CalorieKing.com.au library:
10 minute workout
Beginning your exercise program
Exercise and longevity
Exercise and weight control
Incidental exercise: it all adds up
Take 10,000 steps today!
Time management
Tired all the time – tips to overcome tiredness