Maintaining an active lifestyle while also balancing the demands and expectations of a full-time job can be challenging. Attending meetings, completing deadlines and a variety of priorities, finding the time to stay active and exercise may be nearly impossible. However, keeping on top of your health and fitness is important for your overall well-being and can also help improve your productivity at work. Here are some suggestions for effective strategies and time saving workouts to incorporate into your daily routine in order to combat your busy working schedule.Make use of time efficient workouts
When you’re short on time, incorporating high-intensity workouts into your routine is key to ensuring you can get some fitness into your day. High intensity interval training (HIIT) involves routines that have short bursts of intense exercise followed by brief recovery periods resulting in a time-efficient and effective workout. These quick workouts are a surefire way to maximise the burning of calories and provide an effective full-body workout.Create a realistic schedule
Make a plan of your workouts in advance and treat them as important appointments with yourself. Identify the different work commitments you have within your schedule, paired with your daily routine, and identify different pockets of time where you can dedicate to exercise. Some windows of opportunity may be during early mornings or even lunch breaks. Experiment with different time slots until you find what works best for you. Keeping consistent is key so make sure your schedule is realistic for you to stick to.Make the most of your lunch break
Instead of sitting at your desk during your lunch break, you can use some of that time to get up and move your body. Take a walk around the office or go outside to get some fresh air. Maybe even squeeze in a quick bodyweight workout nearby just to get your body moving and mind off of work. There may also be some fitness facilities near you/work that offer express workout classes which you may be able to attend during lunch hours as well. By incorporating physical activity into your workday, this can help to reduce stress, improve your productivity and boost energy levels.Optimize your commute time
For many full-time workers, commuting to and from work can be a very time consuming process. However, you may be able to make it more productive by incorporating exercise into your commute. If possible, try biking or even walking to work, especially if the weather is nice to get some fresh air and a couple steps in before your workday begins. If it’s a longer commute, you could even get off public transportation a couple stops earlier and walk the rest of the way.Utilise home workouts
Incorporating home workouts can be a time-saving strategy for busy professionals. By creating a dedicated workout space in your home, equipped with the essentials such as resistance bands and dumbbells, you’ll be able to get a full body workout in the comfort of your own home. This will eliminate commuting time to the gym and also gives you the opportunity to slip in a few quick workouts when you have a few spare minutes. Online platforms also give you the ability to access a wide range of home workout routines suitable for variable fitness levels and time constraints without needing to leave the house.Prioritise Strength Training
When you have limited time, it is recommended to focus on exercises that can provide maximum benefits in minimal time. Focussing on strength training is an efficient way to improve overall strength while you build lean muscle and increase metabolism. Compound exercises are highly recommended as they can target multiple muscle groups simultaneously. Some examples of these exercises would be squats, deadlifts and push-ups. By incorporating strength training into your workout routine, you’ll be able to achieve a full body workout in a shorter amount of time.Find a workout partner!
As mentioned in a previous blog which can be found here. By coordinating your workouts with coworkers or friends who share similar schedules, this can help to provide additional accountability and also make working out more enjoyable. You may also look to join a group fitness class if working out in a larger group is more comfortable. This gives you the opportunity to combine socialising with physical activity, making it a win-win situation.
As a full-time worker, it may be hard to find time to exercise, however if you incorporate the right strategies, it will be achievable. Consciously prioritising your health and fitness is crucial as it helps to enhance your overall well-being while also boosting productivity. Don’t forget that consistency is key, so commit to yourself and your scheduled workout routine and just enjoy the benefits that it brings to your body and mind.