Fitting exercise into a busy day is a challenge for nearly everyone. You may be a busy mom who barely has time to sleep, much less grind out 45 minutes on a treadmill. Maybe you have an intense job that leaves you little opportunity for hitting the gym. It could be that you simply have neglected your physical health for so long, you don’t know where to start to get back in shape.
The benefits of exercise include higher energy, endurance, strength and mental health. You can prevent high blood pressure, high cholesterol, sore muscles and a host of other medical conditions. The good news is, it is always the right time to start an exercise routine, and with a minimum amount of effort, you can achieve some fitness goals. Here are some easy workout ideas for any woman.
Incorporate exercise into your day
There are many opportunities you can weave into your daily routine that will get you more active. In the workplace, you can park at the back of the parking lot and walk in. Take the stairs instead of the elevator. Instead of just getting to your desk, challenge yourself to add on flights every week. Save time by bringing your lunch to work, and then walking for the remainder of your lunch hour.
When you are at your desk, strengthen your arms by placing them, palms up, under the desk and pushing up for 30 seconds. You can run in place while sitting in your desk chair. Many workplaces will give you equipment to keep in shape. You can find cycle desks and standing/treadmill desks that will let you be active during your workday.
There are many exercises you can do at home to build strength and endurance. Run a few sets of steps each time you load laundry into the washer. When you lean over to get the laundry or load the dishwasher, turn that into 10 squats. While your eggs are cooking, do a wall-sit. While watching TV with the family, use commercials as your cue to hold in your stomach for as long as you can, or to get on the floor and do some bridge poses. Enlist your little ones to climb on your back while you hold a plank position.
If you haven’t heard about High Intensity Interval Training (HIIT), it’s time to check it out. HIIT is an exercise routine that gets you burning calories in spurts as short as four minutes. You can find many apps that offer HIIT routines. The digital age has provided you with many other ways to exercise for short times. There are dance apps that teach you the different dance styles, which you can do with older children or your significant other. You can also find apps that let you build your own routine.
You can combine weight lifting with cardio to get more bang for your buck. For example, you can do arm curls with weights while climbing stairs, do rowing exercises with your arms while lunging, and form Ts with your arms while lifting your knees.
A big part of incorporating exercise into your daily routine is your attitude. If you believe it’s doable, it will be. However, motivation can be fleeting, so the following ideas will help you keep going.
If you know you’ll get a reward for your efforts, you’re more likely to do it. One great reward is new clothes, especially compression clothing, infused with copper and zinc that wicks away moisture and helps you recover more quickly. Once you learn about the great workout clothes for women, you’ll be excited to try them in your next exercise session.
Another way to sustain motivation is pick a new reason to exercise every month, day or week – whatever it takes to keep you going. Make cards and post them on mirrors around the house – some examples include “Live longer”, “Play with the kids is easier”, “More energy” and “Fewer medical bills”.
Having support from friends is a great motivator. Ask friends to exercise with you. Share your exercise goals with a friend and report to him or her weekly. Join a group that links up through an exercise monitor. This accountability can really strengthen your commitment.
No matter how busy you are, you can find many ways to keep your body healthy. Focus on small changes and learn how to motivate yourself. Soon you’ll be well on your way to being healthier.