Small ways to make time for movement when you feel like you have no time

Regular exercise often helps to reduce stress and improve cognitive function; however, it is not always possible to make time for a training session. Well, perhaps it's time to re-frame what true exercise looks like and make time for movement.

Many people fall into the trap of only moving when they have enough time for a training session but the long and short term benefits of simple movement should not be underestimated.

If you find that you do not have enough time to hit the gym or go for a morning run, why not try the following tips for turning typical daily moments into an opportunity for exercise.

Go for a walk during meetings

Walking is one of the best ways to keep moving throughout the day. So, next time you have a scheduled meeting, suggest making it a mobile meeting whereby you can go for a walk outside.

Take the stairs

The elevator may go up, but it does not make your heart rate climb. Taking the stairs can offer you an additional dose of daily exercise.

Multi-task

Catch-up on reading, emails and admin whilst walking, pedalling or using the elliptical machine.

Socialise on the move

Next time a friend suggests meeting for lunch, counter with an active invitation. A yoga class, long walk or leisurely bike ride can be a great opportunity to catch up on the latest gossip whilst moving.

Move whilst you wait

Whether you are waiting for your dinner to cook or your next meeting to start, there are plenty of short periods throughout the day which can be used for movement. Next time you have a few minutes to spare, repeatedly do 10 push ups followed by 10 squats. Keep track of how many rounds you can do throughout the day and prepare to be amazed.

Supercharge your chore list

Whether indoors or out, do not underestimate the effectiveness of housework as exercise. Just throw on some music, pick up the pace, and throw yourself wholeheartedly into the efforts of maintaining your home.

Stretch at your desk

Sitting for long periods at your desk can not only affect your health but it can have a direct impact on your work performance and engagement. Try a few simple stretches throughout the day to help ease the strain of prolonged stillness.

Transform your commute into an opportunity to move

Walking, running or cycling to work is a perfect way to incorporate movement into your day. But, if your journey is a little too far, why not just park farther away and walk or cycle the remainder of the journey.

When you start looking for them, you will identify lots of opportunities to be more active. Remember that every little counts!

About the author: Laura Smith is an accomplished athlete who has been a Sundried ambassador since 2017.

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