Deep inside we all long to be fit, but we all know what that entails – diet and exercise! The thought alone can sound cringing to the lazy person. Ok maybe you are not lazy but you just don’t have the time.
Have you heard of the quote: “If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.” —Jim Rohn
Thinking of that dream body can be a daunting task. Then you try it out, the plan is to get fit fast. But when it comes to actually having to work out, it’s all too easy to find excuses especially when you realize your stamina is low so you can’t finish the whole workout, you feel hot & sweaty, breathless & tired, then you drown these troubles on food. Sounds familiar?
Have realistic expectations, start slow – change happens with time and consistency. Don’t even think about the workout part until you’ve created a habit of setting aside time every day.
Lanier tells BuzzFeed Life “If working out isn’t your thing and you’re not a morning person, then working out in the morning just isn’t going to happen. First, try to make a habit of setting aside time. If your goal is to work out in the mornings, start getting up at 6 – 6:30 a.m. and just do things around the house. Then after a few weeks when your body starts to get used to it, start gradually using that time to work out.”
Keep a workout calendar and track your progress. “Make simple goals, like move for 20-minutes a day, and markdown all the days that you successfully do it,” Lanier says. “If you commit to a goal of doing that for 30 days, eventually it will become a habit and your body will start wanting to do it.”
Exercise Tips for Those With No Time, No Energy, and No Motivation
I am a firm believer in starting where you are. The key is to start small. Figure out what is attainable and what you can effortlessly fit into your daily routine.
Start with the Given
Start by pairing a chore or a sedentary activity with a burst of movement or a strength exercise.
Here’s a great option that is as effective as jumping jacks, jogging trails, or high-priced gyms:
- Don’t use elevators or escalators; instead, take the stairs.
- If you take the bus or subway, get off one or two stops early and walk the rest of the way.
- Vacuum more often, change the sheets more often and mop the floor more often. These get your heart pumping, which means they are excellent calorie burners.
- pace while on a conference call
- Perform a wall sit while your coffee is brewing
- Keep your legs, glutes, and core tight and your thighs parallel to the floor. Start with just 30 seconds, and work up to several minutes.
- Try doing squats or calf raises while you brush your teeth.
Do some Basic Bed Exercises
Breathe Through Your Nose
Doing this exercise will literally help you get in touch with your body every morning, According to NYC-based holistic fitness trainer Jonathan Angelilli, aka “The Exercise Alchemist”. To do it, breathe through your nostrils while sweeping your hands down your entire body, from head to toe. “It’s a gentle morning ritual that sets the tone for your whole day and helps you get out of bed with a more positive mindset,” he says.
Stretch when you wake up each morning. When you sleep, muscles relax, blood flow decreases, and your heart rate slows. If you are lying in the same position all night, your muscles tend to tighten up. Morning stretches will help end aches in your joints and muscles. It will also set the right tone for the day ahead.
After stretching, you can start some light exercises like leg lift repetitions- legs up in the air, one at a time,
Lift your body to make a straight line from your head to your heels. Hold this position for 20 seconds while breathing gently. Rest for 30 seconds by placing your knees on the bed. Do three reps.
Start with 10s
Try to do just 10 push-ups and 10 sit-ups every day, even if they aren’t consecutive. Because something is better than nothing, and after a while, when you feel yourself finding the sets of 10 easy, you can then increase the volume
If you only have five minutes, Try Tabata. Follow Tabata gurus on youtube for a super speedy workout. It’s usually a 20-second on and 10-seconds off time bracket that makes for a great intensity workout that has both fitness and weight-loss benefits.
Run For Just One Song
Instead of being too ambitious – try to run or walk just one length of a song, an alternative could be 10 minutes of an audiobook or a podcast. In this case, you won’t even notice when the minutes are over.
Stand Up At Least Every 30-45 minutes
Make a conscious effort to get up at least every 30-45 minutes. Set a timer on your phone. Over time, your body adapts to the movement pattern you spend the most time in. This will also save you from health issues like varicose veins.
Don’t Worry About How Long Your Workout Lasts
The quality of your workout doesn’t depend on how long it lasts. Any exercise is great. The important thing when first starting out is to just get moving in the first place.
Pump it up – get your blood flowing and your heart racing with two sets of 15 jumping jacks. Increase after a week if you feel it’s not a challenge anymore.
Up the Inspiration
Follow some awesome people on social media that will inspire you to get active. Feed your eyes with some inspiration, sometimes all you need is a little push, an answer to your “why” and to take the step forward. Sometimes all you need is a little reminder that your goals are achievable.
Start now, be consistent. Once it becomes a habit and you start feeling good about it, everything will just fall into place.