It can feel like there aren’t enough hours in a day to complete all your work obligations, care for your family and also fit in some exercise. Make exercise a priority, as it will provide mental and physical benefits that will enhance other areas of your life.
There are many ways you can integrate regular physical activity into your daily routine: through the creation of a schedule, a well-designed workout, a tailored diet and helpful gear. Here are some tips that will help you make fitness an unbreakable, daily habit:
Schedule
Set yourself up for success with a carefully planned schedule. You want to make sure you aren’t scheduling yourself in unrealistic ways. For example, you shouldn’t be squeezing in workout sessions after you’ve had a long, energy-draining day. If you regularly have late nights on Friday and Saturday, make sure your Saturday and Sunday exercise time is scheduled later in the day.
The best time of day for your workout is in the morning before work. You will be refreshed from your sleep and charged for a half hour or hour of exercise. A morning workout will get your blood pumping, bring oxygen to your brain and release endorphins — all of which will provide you with more creativity, focus and sustained energy for the rest of your day.
Regularity is also key; you should workout about four to five days a week and have two rest days. Use a digital calendar, like Google Calendar, where you can plan and keep track of your workout schedule on your computer, tablet or smartphone.
Exercise
Exercise isn’t limited to the gym, where you lift weights or run on a treadmill. You can exercise anywhere and with a variety of equipment and everyday items. Make sure you choose physical activities that align with your interests, physicality and lifestyle. If you aren’t interested in your workout, you won’t stick with it.
For the avid outdoorsman, find some day hikes or mountain bike trail circuits that you can complete on the weekends. For dads, take your kids out to a field where you can kick around a soccer ball or throw a frisbee. If you have a busy work schedule and limited free time, commute to work on your bicycle. Even a 30 minute bicycle ride can increase your reaction time, creative thinking, memory and overall mental health.
Gear
Gear up for your healthy lifestyle and exercise habits. Make sure you have all the necessary apparel that will keep you comfortable during your workout. Avoid any cotton fabrics, as cotton may capture and quickly soak up your sweat. Utilize fabric blends, like Lycra, that are designed specifically for exercise apparel. This material is breathable and will dry quickly. Utilize fitness technology, so you can monitor and track your physical activity. The Apple Watch Sport is a great tool that will help you see your improvement and stay on track with your fitness goals.
Diet
With your new exercise routine in place, you must keep your body fueled regularly. Your diet is another factor that will set you up for success, as certain nutrients will keep your energy levels stable and your muscles nourished. Make sure you eat about one hour prior to your workout. Your pre-workout snack shouldn’t be too heavy and should include complex carbohydrates, like an energy bar, or fruit. Post workout, make sure you feed your muscles with some protein. Have a low-sugar protein shake within half an hour after your workout. Orgain Organic Protein Shake has 25 grams of protein and 150 calories per serving. This shake is ideal if you don’t need any weight gain, but want to get post-workout protein.
