Did you miss your workout yesterday, the day before, or at any point in the last week because you felt strapped for time? It’s a common refrain, isn’t it? We’re all perpetually short on time. It’s not that we don’t understand the benefits of exercise for our hearts and overall health. “Lack of time” is simply a convenient excuse to do other things.
A previous study conducted by the Centers for Disease Control showed that on average, people have 5 hours of free time per day. That’s a lot of time especially considering that a daily workout only needs to be about 30 minutes of moderate exercise, like walking.
Finding time to exercise can feel like an insurmountable challenge in our fast-paced world. CMC Cardiology believes that the key to overcoming this mindset lies in reframing our perception of time. Instead of viewing exercise as a time-consuming task, consider it an investment in your well-being. By prioritizing exercise, you can boost your energy levels and productivity, ultimately freeing up more time in the long run.
Finding Time to Exercise
CMC Cardiology has a few suggestions for how you can kick the excuse of “no time to work out” to the curb.
Rethinking Your Schedule
Take a critical look at your daily schedule and identify pockets of time that can be utilized for exercise. Whether it’s waking up 30 minutes earlier or squeezing in a workout during your lunch break, there are always opportunities to prioritize physical activity. Remember, consistency is key, even if it means starting with short, frequent workouts.
Involve Your Family
We get it. Our kids can have us running in a million directions sometimes. Because of that, either take advantage of what they are doing to find ways to exercise or involve them in your workouts. Go for family walks or bike rides. When you take them to the pool, swim laps or do water aerobics while they are playing. Many of us have kids in sports. When you take them to practice, walk laps around the field or gym. Think about all the things on the family agenda and think creatively about how you can fit exercise into those tasks.
Make the most of the time you have by opting for high-intensity workouts that deliver maximum results in minimal time. HIIT (High-Intensity Interval Training) routines are perfect for those with busy schedules, offering a quick yet effective workout that can be done anywhere, anytime. Additionally, incorporating bodyweight exercises can further streamline your fitness routine.
The beauty of HIIT is you don’t need an hour plus in the gym to get a good workout. You can do it anywhere in as little as 15 minutes and still have a significant impact on your health. No matter how busy you are, you can find 15 minutes to work out. Do it!
Learn how easy HIIT can be HERE!
Embracing Small Changes
Instead of aiming for lengthy gym sessions, focus on incorporating movement into your daily routine. Take the stairs instead of the elevator, go for a walk during your breaks, or engage in active hobbies such as dancing or gardening. Do squats while scrolling social media or walk in place and do jumping jacks while watching your morning news or binge-watching Netflix. These small changes may seem insignificant, but they add up over time and contribute to your fitness goals.
Overcoming Mental Barriers
Addressing the root cause of your “no time to exercise” mentality is crucial for long-term success. Reflect on your priorities and values, and consider the impact of regular exercise on your physical and mental well-being. By shifting your mindset and making self-care a non-negotiable part of your routine, you can overcome the mental barriers that hinder your fitness journey.
Negative self-talk can be a significant mental barrier to achieving our fitness goals. The way we speak to ourselves about exercise impacts our motivation, confidence, and overall well-being. “I’m not good enough,” “I’ll never reach my fitness goals,” or “I always fail at sticking to a workout routine.” These thoughts can be demotivating and lead to feelings of frustration and defeat.
Instead of focusing solely on outcomes or comparing yourself to others, shift your attention to your progress and accomplishments. Celebrate small victories, whether it’s, walking for 30 minutes, completing a challenging workout, increasing your strength, or simply showing up consistently.
When you encounter obstacles or setbacks in your fitness journey, respond with self-compassionate statements such as, “It’s okay to have setbacks; they’re a natural part of the process,” or “I’m doing the best I can, and that’s enough.” Cultivating self-compassion can help counteract the negative effects of self-criticism and foster resilience.
Heart Health Means No More Excuses
CMC Cardiology reminds us that beating the “not enough time to exercise” mindset is achievable with a shift in perspective and strategic time management. By reframing your approach to fitness, maximizing efficiency, embracing small changes, and overcoming mental barriers, you can make exercise a sustainable and rewarding part of your daily life. Remember, consistency and self-discipline are the pillars of success in any fitness journey. Your healthy heart will thank you for your service!
Healthy Hearts with CMC Cardiac Care in Horry County
Your heart creates the rhythm of your life. At CMC Cardiology, our cardiologists are here to help you make the most of it. Known for their compassion and excellence in patient care, our cardiologists help diagnose, manage, and treat heart diseases and conditions. We’re here for every stage of your life and every matter of the heart.