Buzz
With a jam-packed schedule, it can be challenging to carve out time or muster the energy for exercise. The good news is, staying fit doesn't require hours in the gym. By making small adjustments to keep moving throughout the day—even a brisk 10-minute walk during lunch—you'll start feeling better and more energetic. Pair that with a balanced diet and overall health care, and you'll see even greater results. It might seem overwhelming, but don't stress—you can totally handle this!
Steps
Exercise and Activity
Strive for 150 minutes of moderate cardio each week. To keep your body in top shape, aim for at least 150 minutes of heart-pumping activity every week. Whether it's running, cycling, swimming, or dancing, the goal is to get moving for at least 30 minutes a day, five days a week. If that seems too much, no worries—work up to it at your own pace.
- If you're short on time or looking for a tougher workout, try doing 75 minutes of high-intensity exercise instead.
- At moderate intensity, you should be able to talk easily, but singing will be tough. At high intensity, you'll be breathing hard enough that holding a conversation is difficult.
Incorporate strength training into your routine at least twice a week. Strength training involves exercises designed to tone or build muscle. Try to target different muscle groups with each session, aiming for two strength workouts per week. Do one set of 12-15 repetitions of each exercise, taking a short break between each. Start slow and increase repetitions as you get stronger.
- If you're lifting weights or using machines, choose a weight that makes your muscles feel fatigued after the set, but avoid weights that cause pain or make it impossible to complete a few reps.
- Besides weights, resistance bands or bodyweight exercises like pushups, planks, lunges, squats, and burpees are also excellent for building strength.
- Be sure to give your muscles time to recover between workouts—alternate between different muscle groups, like working legs and core one day, then chest and arms the next.
Vary your exercises to get the most out of your routine. Repeating the same workout can become monotonous and increase the risk of injury or muscle imbalances. To maximize your results, switch up your exercise types regularly, even within a single workout session.
- For instance, you could run one day, and the next day switch to cycling or rowing. Make sure to target different muscle groups each time.
- Alternatively, start with 10 minutes of jumping rope, followed by 10 minutes on a stationary bike, and finish with a brisk 10-minute walk on the treadmill.
If you're new to exercising, take it easy at first. Jumping into a strenuous workout routine can feel overwhelming if you're not already in shape. There's no rush—gradually ease into it by starting with simple exercises, then progressively increasing your workout intensity.
- For example, begin with a 10-minute walk at a comfortable pace each day, then build up to a 30-minute daily jog.
- As you get fitter, you can challenge yourself more—if 20 lb (9.1 kg) dumbbells become too easy, try adding an extra 5 lbs (2.3 kg) to your routine.
EXPERT ADVICE
Laila Ajani
Fitness Expert
Fitness Expert
As a beginner, focus on building strength and stamina. Start with exercises like lunges, bench presses, and core workouts such as crunches or planks. Tailor your exercises to your current fitness level to minimize the risk of injury while achieving your fitness goals effectively and safely.
Don’t over-exert yourself during exercise. If you’re aiming for more than 150 minutes a week, go ahead, but listen to your body. Too much exercise can lead to exhaustion and increase the risk of injury. Take a break if you notice signs of excessive fatigue, soreness, irritability, depression, or weakness post-workout.
- Over-exercising can cause injuries. Always stop if you experience pain, as pushing through it could make the situation worse.
If you're uncertain about how to exercise safely, consult your doctor. If you’ve had an injury or have ongoing health issues, staying fit can be challenging. However, you can still find ways to stay active and improve strength and endurance. Consult with your doctor to create a workout plan that’s safe, effective, and tailored to your needs.
- For example, if you experience joint pain, your doctor might suggest low-impact activities like water aerobics.
- Your doctor may also recommend a physical therapist or personal trainer with expertise in working with injuries or specific health conditions.
- If recovering from an injury, a physical therapist can help you regain strength and range of motion while suggesting alternative exercises that won't hinder your recovery.
Time and Motivation
Make exercise a fun, social activity. If exercising on your own doesn't excite you, find a workout buddy! Whether it's a friend, family member, classmate, or coworker, working out with someone can turn your sessions into something you look forward to. Not only will it make your workouts more enjoyable, but you’ll also have someone to motivate you and keep each other accountable.
- Try to find a partner at a similar fitness level with matching goals so that neither of you feels left behind or held back.
- Be creative and choose activities you both enjoy. You could join a martial arts class, play squash, or take regular nature walks together.
Take every opportunity to walk during the day. Walking might not seem as intense as a rowing session or elliptical workout, but it’s a highly effective exercise for staying in shape, boosting energy, and improving overall health. Not every form of exercise needs to leave you sore or drenched in sweat! Look for little moments throughout your day to add extra steps. For example:
- Next time you're at the store, park farther away from the entrance. This extra walking will add up!
- If you have the option between an elevator or stairs, take the stairs.
- While at work or school, volunteer for tasks that require walking, like running errands or taking papers to different departments. Or use your break time for a quick stroll or even some pushups!
Set clear, achievable fitness goals. Having specific goals helps you stay focused while working toward a fitter lifestyle. Before starting any workout, define what you want to achieve. Make sure your goals are realistic, specific, and immediate. Vague or long-term objectives can lead to frustration.
- For example, instead of saying “I’ll get fit this summer,” aim for a more concrete goal like “I’ll walk 2 miles daily by the end of this month.”
- Celebrate when you reach your goal! Whether it's enjoying a treat or adding a sticker to your fitness planner, recognize your progress.
Break up your exercise if you're short on time. If you can’t find 30 minutes for a workout in one go, split it into smaller chunks! You can still gain the benefits of a full workout by doing three 10-minute sessions throughout the day. You’ll be more likely to stick with your exercise routine if you can make it fit into your busy schedule.
- For instance, you could go for a 15-minute jog in the morning and another one at lunchtime.
- If your schedule is packed, even 5-minute mini-workouts scattered through the day will keep you active!
Get active while doing everyday chores. If you’re struggling to find time for both exercise and housework, multitask! Many daily tasks around the house can actually provide a solid workout. So, next time you’re doing chores, why not combine them with some exercise? For example:
- While vacuuming, add lunges for a leg workout.
- Pick up clutter while doing squats to work your legs and core.
- Scrub the counters, windows, or floor to keep your arms and back engaged.
- Pull weeds in the garden for an extra dose of physical activity.
- Mow the lawn with a push mower.
- Shovel snow for a full-body workout!
Lifestyle Modifications
Fuel your workouts with a balanced, nutritious diet. To reach your optimal fitness, pair regular physical activity with a wholesome, well-rounded diet. Focus on eating a variety of fruits, vegetables, whole grains, lean proteins (like chicken, tofu, or beans), and healthy fats (such as avocado, olive oil, fatty fish, and nuts).
- Eating well will not only help you maintain a healthy weight but also safeguard you against diseases like diabetes, heart issues, and certain types of cancer.
- Your dietary needs can vary based on factors such as age, fitness goals, and overall health. Consult with a doctor or dietitian to get personalized guidance on what and how much you should eat.
Limit processed and junk foods. Aim to consume foods that are rich in nutrients. While it’s perfectly okay to indulge in junk food or salty snacks occasionally, these should not dominate your diet. These foods are low in nutritional value, and over time, they can make you feel sluggish.
- Avoid eating too many items high in added sugars, refined carbs (like white bread or potatoes), or salt.
- Steer clear of overly processed, greasy foods such as hot dogs, pizza, and fast food burgers.
Stay hydrated by drinking water throughout the day. Adequate hydration is essential for good health, especially when you’re exercising. Keep track of your hydration by ensuring that your urine is pale yellow and clear. If it's darker, you’re dehydrated. Your hydration needs vary based on exercise intensity, but generally:
- Drink 17-20 ounces (500-590 mL) of water 2-3 hours before exercise, and 8 ounces (240 mL) 20-30 minutes before starting.
- During exercise, aim for 7-10 ounces (210-300 mL) every 10-20 minutes. Don’t wait until you’re thirsty, as this means you’re already dehydrated. If exercising for over an hour, consider sipping on a sports drink.
- Post-workout, drink 8 ounces (240 mL) within 30 minutes to rehydrate.
Get enough rest—7-9 hours of sleep to recharge. Regular exercise can improve your sleep quality, and getting adequate rest further boosts your energy levels while supporting muscle recovery. Aim for 7-9 hours of sleep each night (8-10 hours if you're a teenager).
- Since exercise can leave you feeling energized, try to complete intense workouts at least 3 hours before bedtime.
- If sleep is elusive, limit screen time at least 30 minutes before bed. Unwind with calming activities like light stretching, meditation, or a warm shower to prepare for restful sleep.
Drink alcohol in moderation to prevent muscle loss. It’s fine to enjoy a glass of wine now and then, but excessive drinking can be harmful to your body. To avoid gaining weight, weakening muscles, and damaging your liver, keep your alcohol consumption light to moderate—no more than one drink per day for women, and no more than two drinks per day for men.
- The National Institute on Alcohol Abuse and Alcoholism defines one drink as 12 ounces (350 mL) of beer, 5 ounces (150 mL) of wine, or 1.5 ounces (44 mL) of distilled spirits.
- If you’re concerned about your alcohol consumption or think it’s becoming problematic, consult your doctor. They can assist you with safe strategies for reducing or quitting drinking.
Stay away from cigarettes and tobacco to protect your body. Smoking is well-known for harming your lungs, but its negative impact extends far beyond that. It can also reduce your muscle mass and deplete your strength, making it harder to stay in shape. If you smoke, make a plan to quit for your health.
- Quitting smoking is tough, but it’s not impossible. If you're having difficulty, speak to your doctor. They can recommend effective quitting methods or even prescribe medications that can support your journey.
Limit your sitting time. Whether you're sitting at a desk, driving long hours, or relaxing in front of the TV, it’s easy to spend too much time seated. Prolonged sitting can increase your risk of developing health issues, so look for opportunities to get up and move, even if it's just a quick 5-minute walk every hour.
- If you can’t leave your spot, stand up when possible. You could use a standing desk, stand while eating breakfast, or stretch your legs during TV time.
- Start your workout with a 5-10 minute warm-up to get your blood flowing and prevent injuries. Dynamic stretches like lunges or high kicks are excellent for preparing your muscles for more intense exercise.
- High-intensity cardio can also help build muscle fibers similar to weight training. Activities like running, swimming laps, jumping rope, or even intense yard work (such as shoveling or hoeing) provide the benefits of both cardio and strength training.
- If you slip up or miss a goal, be kind to yourself. Staying fit is a long-term journey, and occasional setbacks are normal. Just focus on getting back on track as soon as you can.
The advice in this section is drawn from the real-life experiences of Mytour readers like you. If you have a helpful tip you'd like to contribute to Mytour, feel free to submit it in the field below.
- Don't worry if you're not seeing rapid progress. Healthy transformations take time and patience.
- If you're seated, try doing some leg circles. Any movement counts and will keep you active.
Cautions
- A slight burn in your muscles after a tough workout is normal. However, if you're experiencing pain or suspect an injury, stop immediately and consult your doctor. Pushing through the pain can make things worse.
