How To Find The Time To Exercise

Now that summer is on the horizon and the kids are soon to be out of school, you undoubtedly have plenty of time to workout - not! Just in case, here's a post about how to bring more balance into your life through exercise.

Try as I might, It takes real determination to get my tush on the treadmill every morning or out for a hike when the weather is good. Like most things in life - guilt goes along way, so off and on again I work out with a group of other women in a body boot camp lead by exercise maven Julie Coulston.

Coulston is a fourteen-year veteran health club manager and personal trainer. Julie is a very fit, slim, yet curvy person who combines the cheerful go getter-ness of Julie Andrews with the focus of Attila The Hun. Here are a few pearls of her workout wisdom I've learned from:

Q. A lot of People seem to have some resistance to exercise. Do you find that to be the case?

A. 80-90 percent of my clients are resistant to exercise. They have this idea that it has to be hard and takes too much time. Even bigger than both of those reasons - many don't enjoy it.

Q. How do you help people get over that?

A. What I usually do is sit down with my clients and go through a discovery process about the things they wish they could do. For example: One client used to ride their bike when they were 8 and wants to start again; another used to play volleyball and wants to get back to it; another wants to learn to ski.

Q. What if a client doesn't know what they would find fun?

A. The best strategy is to experiment. Go on a hike, go for a walk in the park, take a dance class, go swimming or take a water exercise class. I encourage people to do something different and look for variety in their workout routines. They often find something they didn't realize would be fun.

Q: What is the biggest barrier people face in getting out to exercise?

A: Commitment and consistency. I find that too many people start and stop their exercise programs, so they are constantly setting themselves up for failure. You have to identify the obstacles that will get in the way of your exercising regularly.

Q: What are some of those obstacles?

A: Time is the number one obstacle. We have such busy lives and our days are packed with so many things, we don't make health and fitness a priority.

Q: What is one way you help your clients get around the time obstacle?

A: By far, the easiest way to get around the time obstacle is to make your exercise the first thing you do each day. Pencil it in and schedule which mornings (i.e. Monday, Wednesday and Friday) you are going to workout. Then you need to schedule everything else around it - dropping off the kids, your hobbies etc.

Q: But what if mornings don't work?

A: If you just can't make mornings work, find a way to schedule it at other times. Plan for a trainer to come to your house, ride your bike to work, take a walk at lunchtime, sign up for a group exercise class in the afternoon or end of the day. The next time you take the kids to swim class, don't just watch them take their lessons, use this as your time to workout. The time part is more manageable if you put down exactly when you are going to exercise.

Karen Leland is author of the recently released books Email In An Instant: 60 Ways To Get Your Message Across With Style and Impact, Watercooler Wisdom: How Smart People Prosper In the Face of Conflict, Pressure and Change and Time Management In An Instant:60 Ways to Make the Most of Your Day. She is the co-creator of a new line of Productivity Pads from Time Tamer™ and the co-founder of Sterling Consulting Group. For questions, comments or to book Karen to speak at your next event, please e-mail [e-mail].

Comments

[LovingHope]

A person just needs to be active. Even cleaning your house can be a workout. I myself am not a fan of the gym. I find it very time consuming. Now that I'm married with children, the gym is out of the question. But that does not stop me from being active. You can wash your car, clean your house. Walk your dogs, walk around the block. When I go shopping I make sure I park faraway so I can get a little workout. Inside the store I walk around at a brisk pace. I have my exercise videos. I really like Leslie Sansone's Walk away the Pound series. It is basically walking inside your home. Anyone can do those, there is a one mile and it goes up to 5 miles. There is no excuse to not be active. I always wonder how in America people are so obese, and it's because we live a very sedentary life, and we eat huge portions. I've had friends from other countries tell me that they usually walk every were. And here in America we use our car even to go to the corner liquor store.

[singermuse]

My third response here; I have not worked out at a gym since 1980, and I have lived in a number of different locations. If I can train in a vintage airstream trailer, anyone can. This is not to put down gyms. I know there are some very wonderful gyms with a great curriculum. For myself it was a money issue. I couldn't afford the gym at the chi chi resort where I lived for 4 years so I trained at home, on the slopes (I skied a lot) and in the back country; backpacking 8 miles a day with a 30lb. pack will get a person in good shape. I soon found that for my own experience I didn't need a "gym" but needed to get out there and move my body. I am now in an urban setting and don't need or want to join a gym so I very happily train at home with a minimum of equipment and a maximum of effort which gives me an ultimate of result. Training outside in the fresh pre-dawn air is always a plus.

[Dr. Cara Barker - Huffpost Blogger]

Dear Karen,

Thank you so much for your post. Yours is a subject near and dear to my heart. I've just gotten home from a meeting at 11pm. But tomorrow, I will be up by 5am, throw on the gym clothes, and get my you-know-what to the gym. For those of you who've not reached your sixties like Moi, let me strongly encourage you to get to the gym, if you are not already there. The longer we wait to face the necessity, the more trying it is. There are somethings over which we have no control. There are some things, like exercise, that we can decide to do whether we like it or not, simply because it helps strengthen well-being.

Many thanks, Karen!
Cara

[singermuse]

I forgot to add, it doesn't take that much time to exercise everyday. As little as even 10 minutes here and there can add up. A walk at lunch, some yoga or weights in the morning or evening. 30 minutes a day can make all the difference in the world. In another post I mentioned that I lift kettlebells. I can get an intense workout doing just 10 minutes of those, and then a nice walk to catch my breath back. Do it with the morning radio news or the telly sitcoms at night. Before you know it, you're feeling better, having more energy and sleeping better at night and even those munchies won't be what they used to be, they might even disappear without you're noticing it.

[singermuse]

There is never time to do the things we don't really want to do, and there is always time (we make time) to do the things we want to do. I think of exercise the same way I think of brushing my teeth. If I want to keep my teeth in my head, I brush and floss at least twice a day. The thought of not having teeth in my head motivates me to do something about it. Exercise is so that I can stay in my body for as long as possible as enjoyably as possible. If I want to do this, I know that I must exercise at least 5 days a week. Lucky for me I like, no I LOVE to exercise! I have associated exercise with pleasure, strength, and ENERGY..so I love the way it makes me feel afterwords if not always during. It wasn't that way when I first started out; I just thought of it as walking to the store or school or riding a bike along the esplanade by the beach...it was passive and pleasurable exercise as a part of my lifestyle that made me keep doing it throughout my life. I love it now as ever and hope to be doing it till I drop.

[timezone]

I do leg lifts while I'm waiting a few minutes for something in the microwave, I walk all through the house when I'm on the phone (if you're on a long conversation, this adds up!), I'll put on music and just dance, I'll do a couple minutes of exercises while a commercial is on, I find that it's pretty easy to get in quite a bit of exercise in just those minutes a day we CAN do two things at once or when we're just waiting. Also makes time go quicker and you feel more productive when you're on hold.

[nzfilmprof]

What works for me is 300 pushups on even days, done 30 at a time (I worked up to that gradually, starting with 10). On the alternate days, I have a set of Bowater adjustable weights (2-21 kg), and have 10 sets of exercises. Both days I do 180 crunches, 60 at a time. Working out 15 minutes daily (spread over the entire day), I'm stronger than 95% of my school's teenagers (and, I'm 67). Oh, yes, walking’n’biking, veggies’n’fruit (not chips’n’dips) and…not having a clue where the nearest McDonald’s is.

[ThermoChemist]

nzfilmprof, very impressive..!

I'm a few decades younger than you and I don't think my exercise routine(s) come close to yours.

I exercise [fairly] regularly, every other day (you're supposed to give muscles time to recuperate). I exercise for an hour though; trying to do exercise all muscle groups.

-- I do 200 pushups on the days that I do exercise (40-50/set). For muscle confusion and exercising different muscles, I alternate between different pushup types (regular, knuckle, bridged, etc.) between sets.
-- I have various light weights (15 to 70 lbs); and a barbell (nothing heavier than 180 lbs).
-- Your 180 crunches is impressive; I only do about 100 (due to a bad back).

I'm waiting for it to get warmer so that I can get my cardio routine into full swing; via tennis or softball.

Excluding junk food from our diet and adding more fruits and veggies IS "the way to go".

Regards.

[CTModerate]

As I wrote in my blog here: http://losingweightafter45isabitch.blogspot.com/2009/04/every-little-bit-of-exercise-helps.html, when you're trying to lose weight (or just not gain it) it's more important to exercise every day then just think that only super intense work-outs matter.

When I decided to lose weight, I bought a treadmill and parked it in front of a TV. That way I had no excuse not to exercise. If I have time to watch TV, I have time to exercise. If I'm really exhausted, I just do a lower level work-out. I still run outside, and I practice Ashtanga yoga four times a week, but the treadmill ensures that I exercise every day. What's more, it encourages me to exercise more. Even if I run earlier, if I have time in the afternoon or early evening , I'll sometimes jump on the treadmill for just a light walk and burn 200 or so calories.

[LovingHope]

I walk during my lunch and my breaks. I also started a weight class at work. I've been doing weights for about three years now. It was easy to commit to it, since I'm always at work. The workout is 20 minutes and we do different exercises all the time. It's been very successful. I have women from 24 to 65 in my group. There are days that I have about twenty people and there are days that there are only 3 or 4 of us, but everyone that goes to my workout really likes it. I know that going to the gym is hard for many working people, so I figured that committing at work it's the best way to stick to it. I do it three time a week and walk the rest of the time. On weekends I go hiking and walking with my sister. I also have a stationary bike that I use while watching Television. My sister has a newborn so she takes him on his stroller with her when we walk. She's almost back to her regular weight. If you really want to exercise you need to incorporate it in your life to make it easy on yourself. Going to the gym can be hard to do if you have a family and work full time.

[Foodymoody]

Sometimes the psychological angle is the most potent one for change. For instance: Often, people are frenetically busy trying to fill an inner emptyness or to numb emotional pain (hence, no time for exercise, healthy eating, etc.). Or, another example: People don’t stick with their exercise programs because, deep down, they feel they don’t deserve dynamic health.

As a nutritional coach, I often find the first discussion I have to have with people has nothing to do with food; it has to do with looking at why their life is so frantically out of control.

[ConfuciusSay-]

I'm a big believer in training at home. There's no excuse when you are already living in the gym. If you set competitive goals with yourself, like a challenge, it helps maintain consistency. Exercise ought to be done according to your fitness level, but if there's no serious progressive effort, there will be no improvement.

- Some mornings, I just run up and down a flight of 18 steps for 30 minutes to complete the workout, with a goal of running 100 flights up and down. Heart & legs. $0.00

- There's a carpet in the bedroom. On heavy interval day: burpees with pushups & jumping jacks, in sets till I get to 100. The goal is to eventually bring it down to 1 set. Takes 30 minutes or less: 10 seconds per burpee. Whole body. $0.00

- To get the pushups to exceed requirements for an upcoming physical test, I train on the carpet in sets. Workout takes 20 minutes. Average is now 25 pushups per minute. Chest, triceps, forearms, back, core.
$0.00 (yes, that's 500 pushups and I'm entitled to brag.)

There are free weights and a punching bag in the garage. Heavy lifting I do 2-3 times per week. I'm 45, and much fitter now than my puny weak self of 10 years ago, simply by trying to exceed previous limits.

[Karen Leland - Huffpost Blogger]

Dear ConfuciusSay:

You have totally inspired me. I'm dusting those hand weights off first thing tomorrow a.m.

[CTModerate]

I agree. Even if you love working out at a gym, yoga studio, etc., you should always have a back up home routine.

I love my treadmill, and I have a few good exercise DVDs as well. That way, if all I have is 30 minutes, I can at least get a 30 minute work-out in.

[ThermoChemist]

"I'm a big believer in training at home"
==========­==========­========

I agree with your "train at home" statement and most of your post. I believe that training at home:
-- is cheaper in the long run (no monthly gym payments)
-- avoids excuses (gym's too far; gym's too crowded; etc.)
-- is more convenient (fits your schedule, don't need to dress up, no driving to the gym, etc.)

I've NEVER gone to a gym. I thought it was foolish to pay for it and then end up only going every now and then (dependent on timing/schedules). I bought exercise equipment over the years and have everything I need to exercise, on a regular basis daily, in my apartment.

The only drawbacks:
-- requires lots of self-discipline (including NOT making frequent trips to the 'fridge)
-- potential distractions and interruptions from family /friends
-- initial purchase of equipment
-- ample floor space to exercise (?)

If I wake up in the AM and feel like exercising, the equipment is 10 feet away (no excuses).
If I feel like exercising at 10pm, the equipment is 10 feet away (no excuses).
Nothing to watch on TV...? ...the exercise equipment is 10 feet away (no excuses).
Waiting for the laundry to finish...? ...the exercise equipment is 10 feet away (no excuses).
Waiting for dinner to finish cooking in the oven..? ...the exercise equipment is 10 feet away (no excuses).

[mainah22]

An overlooked aspect of making an exercise routine stick is making choices that fit your personality. Exercise should be renewing & energizing, not an unpleasant chore. Are you an introvert forced to deal with customers all day? Then "me-time" solo workouts may be for you- try Netflix workout videos if you don't find it tempting to get outside or to pay $$ for a gym. If you're social, make your workout a regular time to catch up with a friend- it can be as simple as taking your cell phone on a walk. If you're a gym-goer it's easy to make workout buddies simply by showing up at a fitness class you like and starting to chat with the other regulars. I've also had good luck with finding running partners on craigslist (w/ the usual warning about watching out for craigslist crazies, meeting away from your home etc). If you get charged up from helping and motivating people, become a coach or fitness instructor yourself! It's not too hard to get certified through ACE or AFAA, and take my word for it, being the instructor is a great way to make yourself show up to fitness class every time.

[Karen Leland - Huffpost Blogger]

Dear Mainah22:

I really love what you said. I have found that making dates with friends to go on hikes, walks has made a huge difference in my exercise program. One the commitment to the other person keeps me from canceling, 2. It's more fun to talk and walk, then walk alone.

[chrish]

Get off the computer! Best way to get active again is to walk away from the devices that make you sit spellbound.

[Karen Leland - Huffpost Blogger]

Dear Chrish:

Amen to that! Too much time at the computer. This is why I have to exercise first thing in the a.m. Once I get on email it's all over.

[sheilaofmiami]

I won't even read this, The best way to 'exercise" is to do your own work.

I have fibromyalgia and substantial back damage. I have to be very careful and I cannot get aerobic at all, my body just can't do it.

I do many isometrics all day, as much as I can remember, just holding muscles and releasing them. I also do my own work for the most part. I don't clean the house, too many dogs and too much hair, and mopping is really bad for the disc damage. But I do carry my own groceries, walk my dogs myself on lead as much as I am able, all 4 German Shepherd's at the same time, especially for dog related events. I bring people to back me up, so I can take a potty break, but I don't take much help managing the pack.

I don't wait for my husband or sons most of the time, I use my brains and my body carefully.

I am not the chick in the tennis outfit who cannot get her groceries into her own freaking vehicle.

[ConfuciusSay-]

I've 4 German Shepherds also. The doggies will help you be better just by being with them.

[cktirumalai]

The treadmill routine did not work for me over a sustained period of time. I have aranged my day in such a way that I walk four or five miles during it. Washington's huge federal buildings have this advantage that you can walk in them regardless of the weather. I make it a point to do two of those miles in a single session because the duration of the exercise is as important as its intensity, possibly more. Activity which puts the whole body into play, as distinct from standing still and moving, say, the arms or legs, is particularly recommended.

[Karen Leland - Huffpost Blogger]

Good on you for walking four or five miles a day. I wish I had this option. But I agree getting out and hiking, walking etc. is in the longrun preferable to the treadmill.

[Gismonda]

Walking is really the best and simplest exercise for everybody to get.