How to Fit in Exercise When You Have Zero Time to Spare

Due to so many deadlines I missed the usual Sunday slot for this latest Getting Back to Fitness post, which is quite apt considering the title!

I thought I’d talk about what you can do to ensure that you fit in some exercise when you have zero time to spare – please note these are short-term solutions only for when you have an incredibly busy schedule for a few weeks or are up against the clock in some way with a project or something that’s taking priority in your life.

I’m currently ploughing through some of the busiest weeks work-wise I’ve had all year (and probably ever since going full time with the blog). I’m organising a blogger event that’s happening on Monday in London; I have another major project I’m working on that I have to start planning the second Monday’s meet is over; I have all my blog posts to write and schedule for while I’m away; I have a mountain of parcels to send back… You get the picture.

We all have these times in our lives when everything comes at once and some things just have to be put to one side. And exercise is often one of them.

However, staying healthy should always be a top priority in your life – always, always. Therefore these tips should help you keep up your fitness levels when you absolutely can’t find the time for a proper run or a workout, but remember – these are just for short periods and not meant to replace a regular exercise routine (though they would be better than nothing at all)…!

Pin for later!

#notlambFIT Update No.5

Firstly – my #notlambFIT update for this fortnight!

Two weeks ago I talked about getting my fitness back on track and losing 4lbs in two weeks. The last two weeks have slowed – only ¾lb in two weeks. But I’m not worried – I haven’t put weight on and I’m still on track with my goals for my target weight date of 23rd July (birthday present to me).

A summary:

So I’m happy with the results so far – it’s good to have this “chart” so I can make sure I’m always on track. It’ll be interesting to see how I fare after this period of not exercising as per my usual routine but trying to keep up some sort of exercise as per my tips below. I’m making sure to rely more on how my waistbands feel at the moment rather than focusing on the scales.

Here are four ways to exercise without actually exercising:

 

1. Walk or cycle somewhere every day

I know I’m always banging on about walking, but it’s such an easy way to keep just a very basic form of exercise in your life. Most of us at some point in the day need to buy a few supplies from the supermarket, or post a letter, or pick up the kids from school – just make the journey slightly longer by going the long way round – and doing it fast.

Unlike going to the gym or doing a workout you don’t have to change into your gym gear (except for changing into your trainers): I find changing into sports clothes a drag – there’s something about having to start with your sports bra and then everything else that makes me think “I have no time for this let alone the exercise”.

Walking only requires a change of shoes. Put on your trainers, grab your coat and just go.

 

2. Make the most of the stairs

If you use the stairs at home or at the office, instead of going up or down just once, run up and down a few times (depending on how many stairs there are). It takes all of a couple of minutes extra out of your day – do it until you’re out of breath and you feel it in your legs. Doing that several times a day won’t be noticed time-wise but you’ll get results in your legs and glutes (and generally improve your heart health from the bursts of cardio).

 

3. Do squats

There are so many times when we do tasks that involve just standing: Brushing your teeth, doing the washing up, using the photocopier, talking on the phone… All these activities can be done with some squats thrown in. Keep the weight in your heels and squat low as if you’re sitting in a chair.

 

4. Do exercises in front of the TV

It’s amazing how many people insist they have zero time to spare, but they still find time to watch TV. That doesn’t mean you have to stop watching your favourite shows, it just means that you should make the most of that time by doing basic exercises rather than kicking back on the sofa. Use a waist-twisting disc (I have one of these and I love it!), do squats or dust off that exercise bike or rowing machine you never use. Keeping yourself occupied while watching TV will also stop you munching mindlessly on snacks you don’t need.

 

Temporary solutions

As mentioned before, these should only be a temporary solution when you have deadlines looming and you don’t have time for the gym or to go for a run or a swim (or whatever your preferred exercise is). They will simply keep you moving throughout the day and keep your energy and fitness levels up until such time that you can get back into a proper routine.

HOW GOOD ARE YOU AT MAKING SURE YOU KEEP MOVING WHEN YOU HAVE NO TIME? WILL ANY OF THESE TIPS HELP? TELL ME IN THE COMMENTS OR TWEET ME @NOTLAMB!

P.S. LIKE THIS POST? YOU MIGHT ALSO WANT TO READ THE OTHERS IN THIS SERIES:

GETTING BACK TO FITNESS
7 HEALTHY BREAKFAST RECIPES
6 WAYS TO GET YOUR FITNESS MOTIVATION BACK
5 TOP TIPS FOR KEEPING FIT OVER 40

Disclaimer: Please note I am not qualified in health or fitness in any way – these are just solutions that work for me. If you are thinking of starting an exercise routine do check with your doctor first.