Get to work, go to meetings, do the shopping, pick up the kids and make dinner — your schedule is packed. You’re supposed to add exercise in their somewhere, as it’s a crucial part of self-care, but it just doesn’t always seem possible. That’s not the case if you know how to integrate workouts into your busy lifestyle. Here are some tips to do precisely that. 

Keep it Short

You don’t have time to run around the park for an hour? Then don’t. According to Verywell Fit, a fitness site staffed by physicians and trainers, even a five-minute walk outside boosts your mood, lowers your blood pressure and raises your heart rate. You don’t necessarily have to increase the time of your workouts, either. Focus on the intensity.

In fact, one-hour runs may not be the best way to burn fat or get in shape anyway. High-intensity interval training, or HIIT, kills calories in just 20 minutes or less through a succession of exercises such as burpees, lunges, and toe-taps done in bursts with short rests in between. These workouts involve strength-training so you’ll build muscle while trimming down.

Another way to shorten the time it takes to work out is to save on time driving or walking to the gym. Setting up a home gym can be the perfect alternative. Consider using an extra bedroom, garage, or basement for this space.

Enjoy Yourself

Exercise doesn’t have to cut into your entertainment, either. You should pick exercises you enjoy. Do you like to dance? Signing up for lessons is like joining the gym. Other workouts that double as fun include rollerblading, ultimate Frisbee, Ping-Pong, swimming, Wii Sports, paddle-boarding … you get the idea. There are literally dozens of activities that will burn calories while brightening your day, and they’re even better if you bring some friends along to share in the good time. It’s not hard to stay motivated when you’re having fun.

Chill Out

So the workout’s done. Now … ready, set, sleep! That doesn’t work, does it? You’re going to have to give your body time to cool down before hitting the sack or just chilling with the family. That’s where yoga, Pilates and tai chi come in. They’ll help you relax and provide some other surprising health benefits as well.

Yoga, for example, increases strength and flexibility while reducing stress and taking your mind off of your worries. Tai chi and Pilates achieve much of the same through a series of slow coordinated movements and mindful breathing. Best of all, you can do all of them at home. All you need is some quiet space where you won’t be distracted.

Hit the Kitchen

A healthy diet is another important element of self-care that doesn’t have to take up your whole evening. In fact, Greatist has compiled a list of 52 meals that can be made in 12 minutes or less that incorporate a healthy variety of veggies, dairy, meat, and nuts.

Getting all those ingredients is another timesuck involving lengthy trips to the grocery store and market, but there’s a fix for that, too. Fit it into your fitness routine by riding a bike. That’ll burn between 90 and 300 calories over the course of 20 minutes, depending on your weight and intensity, while toning up your glutes, hammies, and calves.

Max Your Weekend

Fitness doesn’t stop during the weekend. In fact, this is the best time to get in shape as you’ve finally got some time to get out in the sun. Plan a short getaway to the woods or mountains for a hike, which burns calories while hitting your core and relieving stress from the long week of work. You could also opt for a day at the beach and a swim in the sea.

Remember not to push yourself too hard. Real gains come from consistency, so come up with a routine that you can stick to, and don’t be afraid to add something crazy. Salsa lessons anyone?

Article contributed by Sheila Olson www.fitsheila.com 

Among certain circles, the amount of exercise you do can be worn as a badge of honor, whether that’s by having a low resting heart rate, going through a new pair of running shoes each week, or not being able to stand up after a workout. If fitness is your goal, that’s all well and good, but for overall health, it’s important to keep a balance between your workout routine and other ways to improve your well-being. Here are a few things to keep in mind.

Decide on Your Goals

What is your reason for exercising? If you’re only interested in general health and fitness, you might need to do less than you think. The Centers for Disease Control and Prevention recommends that you do strength training twice a week, plus 150 minutes of moderate intensity aerobic exercise per week, including brisk walking. Time spent doing vigorous exercise counts double, so 75 minutes of intense exercise a week is also OK. However, you need to do at least 10 minutes in one session for it to count.

So if you spend 20 minutes walking to work Monday to Friday, that’s 100 minutes in the bag already. Another 25 minutes of vigorous exercise, and you’re there. Doing more exercise is OK, but if you hit this minimum, you have the choice to save some time in the gym and work on other areas of your life.

Listen to Your Body

Maybe you have exercise goals beyond general health, for example, building muscle with weight lifting or competing in a 10k. In this case, you’ll likely be exercising for more than the recommended levels. That’s fine—these recommendations are minimums. However, doing too much can be as bad as doing too little. If you are very sore after a session, your muscles will be weaker and less able to absorb shocks. This puts more stress on your ligaments and tendons, potentially leading to injuries. Overtraining can also impair your overall health. If you notice any symptoms of overtraining such as irritability, frequent infections, depression, insomnia, or a lack of progress in your training, take a week or two off.

Improve Your Sleep Habits                                                                                                                     

It might sound counterintuitive, but those eight hours you spend unconscious and not moving each night are crucial to your fitness level. As Amerisleep points out, quality sleep, in conjunction with an exercise program, leads to better athletic performance and better hormonal balance and helps you lose weight. So how do you improve sleep? For starters, use white noise to dampen out sound, block light with heavy curtains, and limit your caffeine and alcohol intake. Around 45 minutes before bedtime, switch off all screens and dim the lights. Artificial light from TVs and phones can trick the brain into thinking it’s still daytime, and a darker environment triggers the release of hormones that initiate sleep.

Create a Relaxation Regimen

The benefits of exercise largely come during the time periods between workouts, when the body is resting, recuperating, and repairing the damage done by the training. That’s why it’s important to create a relaxation regimen, which gives the body a chance to work its magic. Try getting into a calming hobby such as knitting, coloring books, or yoga. You could also set aside an area of your home to use as a meditation space. Even 10 minutes of meditation each day can significantly increase relaxation and reduce stress levels. You should also take steps to ensure you’re getting plenty of quality sleep; if you’re having trouble drifting off at night, consider using a white noise machine and high-quality pillows to maximize comfort.

Conclusion: 

Ultimately, the amount of exercise you do depends on your goals and what your body is able to handle. But whatever you’re aiming for, make sure you take a balanced approach by listening to your body and taking regular downtime. If you do this, you’ll see big improvements in your health and fitness while minimizing the risks posed by overtraining.

Article Provided By Susan Treadway