25 Tips to Keep Fit if You Don’t Have Time or Desire
How to stay active, when motivation falls, the weather worsens, and things go awry.
We gathered helpful tips from sports coaches and readers. Use them to move more every day...
1. Understand why you need it
Decide what you do for sports. It depends on whether you give up training in the future. Do not rely on short-term motivation and guilt because someone else looks better.
Appearance as motivation works only while you are young. Then it’s not enough. Do not set vague long-term goals («I want to get in shape», «I want to lose weight») They do not help.
You will begin to find time for training only if you feel tangible benefits from them in everyday life. Focus on the immediate positive sensations of physical activity: reducing stress, increasing energy.
2. Start gradually
Going to get in shape, many take up everything at once: change their diet, start training, quit smoking. Naturally, within a couple of weeks, motivation falls, fatigue appears. Be patient.
Try short, intense workouts if it’s hard for you to get yourself involved for a long time. Do them once or twice a week. Combine them with running, swimming or brisk walking, and leave them on rest for two or three days a week. Stick to this regime for at least the first month.
3. Do not expect to love workouts
Do not force yourself to do what you do not like at all. But do not tell yourself that you must love the training. Some enjoy the process itself, while others like the individual elements...
For example, the feeling that the body is becoming stronger, or the joy of mastering a sport. Remember what you liked in your childhood (videos, bike) and try to include this in your mode.
4. Be kinder to yourself
Low physical activity does not necessarily indicate a lack of motivation. Fatigue, depression, stress at work, or caring for a sick family member can interfere with sports...
In this case, forget about five workouts per week. Plan realistic, considering your condition and responsibilities.
At the end of the week, think about what suits you and what doesn't. For example, you can walk on a lunch break, and after work, you no longer have the strength to do so. Build your activity schedule accordingly...
5. Do not rely on willpower
If you need the willpower to complete a task, then you don’t really want to do it. Think about what you want to train for and what you want to get from it. What benefits will training bring you today? How do you feel during the movement and after? These questions will help when motivation falls...
6. Combine your workout with another goal.
This will increase the sense of satisfaction of what has been done and increase the responsibility for skipping...
- get to work by bike or on foot;
- enroll in the sports section to find new friends;
- run with a friend;
- walk or run to spend more time outdoors;
- rise and go down the stairs, and not on the elevator;
- do not write a message to a colleague, but come up and discuss the issue personally.
7. Get ready in advance
Training or jogging fees can be tiring, especially when you are just starting out. You need to put down your sports uniform and shoes, take a bottle of water, decide which way to run or what exercises you will perform.
Try not to do this before leaving your home, but in advance. Gradually, it will become a habit and will be easy.
8. Plan and prioritize
Many say that they simply do not have time for sports. Of course, if you combine two jobs or look after a small child, this is really so. But think about whether this is your situation...
Perhaps this is a matter of poor planning. Usually, we always give priority to cases, forgetting that caring for health is very important. Give up this approach.
First, plan when and where the training will be. Decide what you will do and try to follow the plan. Secondly, create a plan in case something goes wrong. Imagine what can hinder you, and think about how to motivate yourself again in this case.
9. If you run out of time, practice at least a little
The lesson does not have to last an entire hour. A properly designed 15-minute workout can also be very effective. So when you have little time, do not give up classes at all.
10. If the approach does not work, change it
Do not scold yourself or push yourself into frames. If one system of exercises do not help you, this does not mean that you will never lose weight. Try another one. Self-frustration and guilt will not help you.
11. Add strength training and balance exercises with age
About thirty, we begin to lose muscle mass, so it is important to include strength training in your regimen. They can be with their own weight or inventory, for example, with elastic tape.
At the same time, do not forget about aerobic exercises and balance exercises. The latter are especially important because of the sense of balance worsens with age...
12. Gradually increase the intensity
Rate the test voltage on a scale of one to ten. When you notice that the numbers are decreasing, that is, training is easy for you, extend the session or try new exercises.
Exercising regularly, you should see such progress in speed, stamina, and strength in about two weeks...
13. Practice at home
Even if you have little space at home, you can do a circular workout with alternating upper and lower body load (PHA). In this case, all muscles are worked out, the cardiovascular system is strengthened and the metabolism is accelerated.
Do squats, push-ups from the knees, lunges, back push-ups from the chair and lifting the pelvis. For such training, you need only 15–20 minutes and minimum equipment.
14. Turn everyday activities into training
Housework and gardening can also be counted as physical activity, but only if you really strain in the process. If you are hot, your breathing quickens and it’s difficult for you to maintain a conversation.
A walk with a dog can also be turned into a workout: run with your pet or choose a route along hilly terrain.
15. Listen to the body during illness
It is believed that with pain above the neck (headache, colds), you can moderate exercise if you feel normal. If you have pain below your neck or have difficulty breathing, give yourself a rest.
the main thing — observe prudence. Do not do high-intensity workouts or exercise four times a week. Move a little and listen to your feelings.
16. After the injury, recover not only physically, but also psychologically
How quickly you get back to training depends on the type of injury. In any case, consult a doctor and observe the measure. Remember that psychological recovery is sometimes more difficult than physical. Even when we do everything necessary, obstacles still arise on the way.
17. After pregnancy, start with the simplest
Return to training after childbirth is a difficult process. Especially after the cesarean section. Be patient. Relax and take care of yourself. Listen to your body and the advice of your doctor. When you feel that you have more energy, gradually increase physical activity.
Start with the easiest — walking and carrying a child in a carrying bag. If you have back problems or abdominal muscles after giving birth, you may need physiotherapy.
18. Keep track of progress, but don't focus on results
Tracking goals is useful, but they must be flexible. If you had a busy day, it is quite natural to do little in training. This does not mean that you are a lazy person and you will not achieve anything. Just be attentive to your well-being...
19. Do not give up training because of the weather
Winter is not a reason to hibernate. Get fit and don't think about snow or slush. Do not let yourself be persuaded by a voice that whispers it is better to lie under a blanket in such weather. Going out for a run or training, you will regret that it took so long.
20. Observe the measure
Do not overdo it. Just because you can run for an hour doesn't mean you have to... «Two to three runs a week for 20–thirty minutes significantly improved my form, and they are easier to include in the schedule», — Shares Alex Tomlin.
21. Reward yourself
«I keep a large pack of marmalades in the car to motivate myself, — narrated by Neil Richardson. — And I allow myself to eat some before training».
22. Find support
«On days when I don’t have enough motivation, I listen to fitness podcasts., — says Niall O'Brien. — By the time I get home, I am ready to make the right decision. And even glad to go in for sports».
Such support helps to take the first step, and the rest is already given easier.
23. Use visual motivation.
«The last two years I mark on the calendar the days when I trained, with a golden star, — tells Siobhan King. — It motivates me well when I'm too lazy. I run, work out at home on the simulator and do exercises for skiers. It strengthened my core muscles and now it’s easier for me to carry the baby in my arms».
24. Keep your alarm away from you.
«If you need to get up early for a workout, leave the alarm clock away from the bed and put a sports uniform next to it., — Advises Sally Crowe. — Once you got up to turn it off, you can practice!»
25. Do not miss more than four consecutive days
«I have one simple rule that fits any sport — do not miss more than four consecutive days, — says Joanne Chalmers. — If I know that I have several busy days ahead, I will definitely go for a run before this. Except for illnesses, injuries and unforeseen family circumstances, I have been following this rule for ten years».