The Fit 9-to-5er: Working Out While Working Hard

When life gets busy, exercise for a busy person always seems to go on the back burner. Between meetings, deadlines, emails and phone calls; the only thing you wind up getting is an emotional workout instead.

But if you’re serious about making exercise a part of your life, you’ll need a step-by-step guide to create a busy schedule workout plan, that you can realistically stick to no matter how busy life gets.

How Do I Fit Exercise Into My Schedule?

If no time to exercise work too much is a recurring thought in your head, having a job that keeps you chained to your desk certainly makes it hard to meet your fitness goals; but it’s not impossible. Keep a pair of dumbbells in your drawer or under your desk to sneak in a set or two of arm exercises while watching a webinar.

Doing calf raises will strengthen your lower legs.  There are a lot of different ways to do calf raises, but one of the easiest and most effective is doing the standing raise.

Lunges strengthen your lower body and increase overall flexibility.  Lunges can be done anywhere. You can even lunge when you walk from your desk to the water cooler at work.

Squats are one of the most effective full body exercises around because they simultaneously work to build muscle and burn fat.

If you have a corporate office gym, make the most out of equipment you have access to. Take a moment away from your desk to do a workout. Employees who find time to exercise improve their health and wellbeing, which can have significant benefits for your business, such as increased productivity. Constant work stress and frustration can lower productivity.

 How Do I Exercise Everyday?

Even if your day is busy with meetings and commitments, finding just 15 minutes to exercise is enough to do your body good. It’s important to keep in mind that any form of exercise is better than none, so don’t be too hard on yourself if you’re not clocking in one hour of exercise a day.

Regular exercise promotes the release of mood boosting endorphins. Exercise also helps you sleep better, giving you more energy throughout the day.

The goal is to increase your overall fitness levels through movement. Try rallying up your co-workers during your coffee or lunch break and aim for a brisk 15 minute walk. Set an alarm on your computer or phone to remind you.

Next time you have a conference call or a few calls to return, consider picking up your phone and going for a walk. Strive to walk whenever you’re on the phone.

Walking has proven be extremely beneficial for health. It improves fitness, strengthens the heart, lowers blood pressure, and reduces cholesterol levels and body fat.  The fresh air and endorphins will spark more creative ideas. You’ll also feel more enthusiastic, less tense, and generally more relaxed and able to cope during the afternoons.

How Do You Incorporate Fitness In Your Life?

You will need to make time for exercise so first of all you to need assess how many days per week you would like to work out. Try scheduling the majority of your workouts for Monday through Friday. That way if you miss one or two days you can schedule sessions on the weekends.

Typically weekends work best for longer workouts. Even if you visit friends and family and have activities planned, aim to include at least 30-minutes of exercise, which could be a brisk walk around your local park or weather permitting, a walk along the beach. Your goal should be to maintain 10,000 steps a day. The best way to do that is to get a pedometer at your local sporting store, or download an app that converts your phone to a pedometer. Those wearing pedometers tend to walk more because they’re more conscious of their steps. Climbing a flight of stairs is the equivalent of walking 100 steps.

Find work out buddies by joining a walking or hiking group. It’s a great way to get out and make new friends while improving your health all at the same time.

To beat boredom, do activities you actually enjoy. Try new activities such as yoga or a Spinning class to add variety to your workouts. Find a local fitness studio that offers strength and cardio classes at convenient times. Putting a class on your calendar is like having an appointment you won’t forget.

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