Fitting Exercise In On Busy Days

When life gets really busy (lots of travel, new adventures, getting out of your routine, company in town, caring for a family member, intense job demands, etc), it's easy for fitness plans to fall by the wayside, sometimes leading to guilt and feeling like you're letting yourself down.

But here’s a gentle reminder—building strength in midlife does NOT require spending hours in the gym or crushing some intense boot camp class 4x a week.

It’s much more about consistency over perfection. And finding small ways to stay CONSISTENT with fitness, even if you're not getting a "full" workout, can keep your health goals on track during those periods of life where you're not able to do regular workouts. It will also make it easier to get back into it, when you DO have more time down the road.

It's key to pick tiny shifts that actually fit into your real life, the way it is today.

Here are a few ideas to get you started. Adapt however works best for you:

Exercise snacks: 1-2 minutes of squats, lunges, pushups or wall pushups between Zoom calls or while your coffee brews. It adds up and gives you plenty of time to rest after, so you are fresh for the next "set" later in the day when you have another couple minutes.

Resistance bands for on the go: Bring a set of resistance bands with you when you travel (if you want to try to fit in a workout or two). You can use them to get a full body workout-- loop them around a sturdy tree or pole (or shut them in the door to anchor them). Rows, overhead presses, band pull-aparts, chest presses, Paloff presses, lateral band walks, banded deadlifts...you can do a LOT with resistance bands and they don't take up much space, so they're easy to pack.

Two-move workouts: Pick one upper body move and one lower body move. Do 3 sets of each, alternating between the exercises. It takes 20 minutes or less and you will have gotten a decent workout in. For cardio, can pair with the next one.

5-10-minute walks: When in doubt, and away from your normal routine, you can always just simplify and focus on walking. Post-dinner, after lunch, while listening to a podcast, walk to the store...just walk wherever and whenever you can . Walking improves insulin sensitivity and boosts mood— and it also burns calories, without causing as much compensatory hunger as harder cardio workouts often do. It keeps your joints and muscles moving, which counteracts stiffness and soreness.

Stretching/exercising while seated. If you're doing a lot of travel, it's possible to do some tiny exercises even while seated. Try a figure-4 stretch, for your hips (you can push up against resistance if you want an extra challenge). Do calf pumps (flex and extend at the ankles) to keep blood flow moving in your legs. Squeeze your glutes, hold for a few seconds, and then release. Brace your core, tuck tailbone under, hold firmly for a few seconds, and then relax. There are all sorts of "micro-exercises" you can do even if you're stuck in a seat on a long plane ride. And don't forget to get up every hour and walk around a bit, too!

It's ok if your workouts look different from day to day and week to week. Have a plan for "busy" days, and have a different plan for days when you have more time and margin. :)

If you're ready to get started with a sustainable, manageable health program that incorporates all the elements you need to stay active and healthy in midlife and beyond, sign up today and I'd love to help you get started.