We all understand that our physical, social, mental and emotional health depend upon exercise. Yet sometimes life and work can take their toll on setting the time and space we need for a workout. But never give up. Below are some strategies to keep some level of fitness even when you can’t workout quite as much as recommended.
Remember, some movement is better than none, so make a plan and commit to your fitness efforts. If you go too long without working out, it can be difficult to start back up. Fitness is like food, it’s something you need to do regularly and make a conscious effort to do. Just like food, one day last week will not be enough to keep you in shape and healthy.
First and foremost, get a good night’s sleep and continue to eat healthy foods throughout the day. Make sure to drink at least 64 ounces of water per day and more if you are outside in the heat.
Make sure to continue to plan the 3-4 days or nights you will complete your aerobic activity. You may find that you need to get up 45 minutes earlier than you usually do, but you will thank yourself after you have completed your workout. You really don’t want to do less than 3 workouts per week even if it’s only a half hour instead of an hour. That half hour is better than not working out at all. If you can’t get a half hour, then do 20 minutes. 20 minutes is enough time to get you into an aerobic zone. If you miss a work out at the gym or outside, do something at home. If you have a treadmill or bike that’s great. If not, do 20 minutes of strength training that includes push ups, sit ups, plank, and squats and stretch out. When it comes to fitness, there is truth to the saying, “Use it or Lose it” so definitely “use it”.
Look for other people who can help keep you on track. Maybe it’s a walking or running buddy or someone you set a regular time to meet up with at the gym. If it helps, invest in some new technology to help you stay on track measuring steps or activity and whatever helps you think about your health commitments.
When your responsibilities ease up, make sure you return your fitness workouts to previous levels and do your best to keep that commitment to yourself and your family on the schedule.