Ive ranted ad nauseum about how my workouts are brief.
The thing is, whether your workout du jour is 2 hours or 20 minutes, it *still* requires you find.the.time.
What about those days where, no matter what you do, life conspires to steal your exercise time away?
Or the days where, despite valiant efforts, every.single.thing. goes wrong as you strive to steal some YOUtime? (not that Id know anything about that one).
I give you my 5 best tips for days when the world seems to be against finding time for a full-on traditional workout.
With special emphasis & “try this! try this!” for numbers 3 and 5.
1. Meditate. Too often we view meditation as an act which requires tremendous time commitment (not to mention oodles of preparation). This does not have to be the case. Steal two or three minutes to stop, pause, unplug, and just be still. Use this time to wholly focus on releasing tension and capturing the same feelings you have after a challenging, sweat-producing workout.
2. Help others. Nothing makes us feel better than a good ole case of Helpers High. No time to volunteer traditionally? Email a struggling friend a note of encouragement. Heading out for coffee? Take a moment to see if you can bring anyone else a cup. Hold the door for someone. Heck, even a simple smile can be a kind act which changes someone’s day—and makes YOU feel better, too.
3. Laugh. (Or, if you’re
me some days a tough customer in a grumpy mood, at least smile) Take a moment and grab whatever it is that makes you giggle. A silly movie. A television sit-com or even phone a funny friend. While exercise is fantastic for us laughter also serves as a powerful stress reducer. A good guffaw relieves physical tension (for up to 45 minutes!), can help boost your immune system, increases your blood flow (always good for reducing heart attack risk!), releases those endorphins we all seek and burns approximately 100 calories per twenty minutes!
4. Take full, deep breaths. When we are stressed (as we can be on the days life steals our workout time) we shift to shorter, shallower breaths. This manner of breathing causes fatigue, increased stress, and is even correlated with triggering anxiety/panic attacks. If time forces you to skip your workout make the time to stop and focus on your breathing pattern. Check out your posture. Don’t slump or hunch which encourages shallow breathing. Inhale and exhale deeply. Allow your abdomen to move as you breathe. Slow frequency of breaths. I’ve found breathing in for 4 seconds, holding for 2 seconds, and then breathing out for 4 seconds provides me stress relief which can rival my recumbent biking.
5. Create a fitness jar. No time for a full-fledge workout? Make today when you finally create a fitness jar. Snag some scraps of paper & write down as many non-gym workout ideas as you can think of (skating, hula hooping, exercise DVDs, jump rope, walking, basket ball, playground time, biking, pogo-sticking are but a few). Even if you dont have time for the workout TODAY you’re now all set up for success for the next time life has you harried.
Whats your approach when life gets in the way of fitness?
Do you chalk it up to a rest day or try, as I do, and fight back with “creative” fitness?
Would you be annoyed with me if I lovingly remind you 30 minutes of movement is only TWO PERCENT of your day?
please to hit us up with your suggestions, tips & whinings in the comments below.
Tags: squeezing in fitness