No Time to Exercise? Read This

Ladies over 40, we all understand the importance of exercise for our health, especially as we age. Numerous scientific studies confirm its benefits time and again! As a trainer the most common excuse I hear is that women have no time to exercise.

I've noticed that only a fraction of us have incorporated daily exercise into our lives. I've heard various excuses like feeling too tired, experiencing exercise-related discomfort, struggling with consistency, and the all-too-common claim of lacking time.

But here's the thing: I'm here to debunk that time excuse for good. I'm confident that we can change your mindset and help you find a few dedicated minutes for exercise each day.

In fact, I've designed a fun and dynamic routine specifically for you, aimed at getting your blood pumping and revving up your metabolism in just 7 minutes!

Let's be real, who can't spare seven minutes in their day?!

So, let's embark on this journey together, busy Gen X women...

How to Fit in Exercise… When You Literally Have NO Time!

Ok my beautiful ladies over 40, we are well aware of the immense benefits that exercise brings to our health. The scientific evidence is overwhelming, and study after study reinforces this fact!

Yet, only a fraction of us have embraced the daily exercise habit. So, what's holding us back? Let's address some of the top excuses I often hear:

• "No energy/too tired"
• "No time/can't make time (I'm a full-time parent, I work full-time...)"
• "Partner/family isn't supportive"
• "I'm injured/in pain"
• "I'm too big to move well enough/it hurts to move"
• "I'm too embarrassed/uncoordinated to exercise"
• "I don't like exercising alone"
• "Can't afford it, e.g., gyms are too expensive"
• "Don't have enough room in my house"
• "I get bored easily/exercise isn't fun"
• "I never stick with a program/I always give up"
• "I don't like to sweat/having to shower after"

And the list of excuses could go on and on! However, today I'm tackling the most common excuse: lack of time. But let's pause and question ourselves to see if it's actually true: Do we really not have any time to exercise?

I'm confident that I can change your perspective and motivate you to carve out just a few minutes in your day to make exercise a reality!

How to carve out time for exercise, where you least expect it!

The first thing is to make a plan and schedule it in as you would any other appointment in your calendar. Think of it as an appointment with your health!

Then, find the time. I know, easier said than done - but here are some great ideas when you feel you have no time to exercise:

➢    Get up 15-30 minutes earlier

➢    Split your lunch/midday break in half

➢    Don’t have 30 minutes to spare? Take three 10-minute breaks during the day to squeeze in some physical activity, like:

○       Brisk walk, combined with walking lunges and/or sprints

○       Rebounding/mini trampoline

○       Workout videos/Youtube

○       Short HIIT workout or circuit training - see example!

➢    Make your regular daily activities even more active

○       Bedside pushups perhaps? Single-leg squats while you brush your teeth?

○       Take the stairs whenever possible

○       Park further away from the entrance of a store

○       Get off the bus a stop or two early

○       Reduce screen time and replace it with activity

○       If you must Net-chill, do yoga/pilates/stretching while you’re watching TV

○       Dance while you make dinner

○       Really put some elbow grease into regular chores - or better yet, delegate them to other family members

○       Carry a basket while grocery shopping, rather than pushing a cart

○       Do high knees-up or jog on the spot at any point during your day!

○       Be socially active - walk & talk with a friend (instead of texting or phoning)

○       Family time = physically active time

And the key to keeping up with this daily exercise habit, even if you feel you have no time to exercise?

Just. Get. Started.

Then keep it going by investing in an activity monitor, a pumpin’ playlist, and an accountability partner or support person that you can depend on when you’re ready to pitch and run.

Throw in trying a new activity, finding one that you actually enjoy doing, and mixing it up every now and then - and you’ve got yourself a regular exercise routine.

Again, even if it ends up being 10 minutes a day - it’s 100% better than doing nothing at all!

Please stop saying you have no time to exercise.

The I-Have-No-Time-to-Exercise 7-minute HIIT Workout

Choose 12 exercises that use only body weight, a chair (or bench or step) and a wall - suggestions are given below.

Each exercise is performed for 30 seconds, with 10 seconds of transition time to the next exercise. Total time for the entire circuit workout is ~7 minutes. The circuit can be repeated 2-3 times depending on your level of fitness and the time you’ve got to sweat it out!

If only doing the circuit one time through, you’ve gotta make it count and put some extra muscle into the strength-body weight moves to maximize that metabolism revving opportunity!

1. Jumping jacks
2. Wall sit with knees at 90 degrees
3. Push-ups, full/military or modified/knees down
4. Burpees
5. Squats, all varieties
6. Triceps dip on a chair or bench
7. Plank - elbows or high plank (arms extended)
8. High knees, running in place
9. Alternating lunges/split squats/reverse lunges
10. Step-up onto a chair or bench
11. Push-ups with rotation or side plank, each side
12. Ab crunches or bicycles

The New York Times: Well Blog - The Scientific 7-Minute Workout

https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

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