Setting clear fitness goals despite your busy routine may seem challenging, but it’s definitely achievable with the right strategy. Despite knowing that a fit body is required for a fit mind, who likes to get up at 7 a.m., dress up in activewear, and go for gym sessions? As a savior, the popularity of quick workouts, such as high-intensity interval training (H.I.I.T.) or workout apps, has increased. These quick fitness tips work on the mantra that fitness needs to be effective rather than time-consuming.
But do they really work?
A 12-week study involving inactive men compared the insulin sensitivity and cardiometabolic health improvement of sprint interval training and longer 50-minute workouts. The results indicated that both exercise durations brought the same health benefits.
Although UK guidelines recommend at least 150 minutes of moderate exercise or 75 minutes of intense activity per week. But you can easily achieve this with brief, frequent workouts throughout the day as cumulative exercise may be even more beneficial than a single long session.
So, whether you are gearing up in professional gloves or preparing for a simple workout session in your custom fitness apparel, here are the top fitness tips you can incorporate into your day while keeping your work schedule intact.
1. Set Clear Fitness Goals and Track Your Progress
The durable and motivated fitness sessions began by setting a straightforward end goal. A sports psychologist at Baker Street Behavioral Health, Dr. Joseph Galasso says that goal setting is a helpful tool in fitness psychology, developing motivation, commitment, and focus.
The key is to set REALISTIC GOALS. Many people fall into the trap of being overly ambitious when setting their fitness goals, which can lead to frustration. For overly occupied individuals and working moms, it’s more practical to set a goal within your time constraints rather than going for an unrealistic commitment, like an hour at the gym four times a week.
Tracking your progress is equally important by using fitness apps or trackers to see how far you’ve come, make necessary adjustments, and stay motivated.
2. Incorporate Micro-Workouts Throughout Your Day
“Movement is beneficial for our health, even if it’s not part of a formal exercise routine,” says Meghan Wieser, a physical therapist at Recharge Health & Fitness in Maryland. She highlights that “movement snacks”—short bursts of activity like stair climbing, desk push-ups, or bodyweight squats throughout the day can be an accessible way to keep your body active.
Research supports this approach as a study conducted by McMaster University in Hamilton, Ontario, explored whether brief, stair-climbing sessions could enhance cardiorespiratory fitness. Participants performed three 20-second bursts of stair climbing three times a day, three days a week. After six weeks, their cardiorespiratory fitness improved by about 5%. “The changes are modest but meaningful,” notes Martin Gibala, a professor of kinesiology and coauthor of the study. He adds that small, consistent changes can notably impact over time.
3. Engage in Active Leisure Activities on Weekends
Making the most of your weekends through active leisure activities is a good strategy to stay fit. Studies have shown that even moderate physical activity can positively impact your health. According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobics or 75 minutes of intense activity per week.
The British Journal of Sports Medicine found that people who engage in “weekend warrior” activities can still experience significant health benefits, including a reduced mortality risk from all causes. By dedicating your weekends to fun and physically engaging activities, you can maintain your fitness level, reduce stress, and improve your overall quality of life.
4. Do What Makes You Happy
When selecting a fitness routine, the possibilities are limitless. This includes strength training, martial arts, cycling, yoga, boxing, swimming, and more. Lina Begdache, PhD professor in the Health and Wellness Studies Division at Binghamton University, recommends focusing on what motivates you to exercise and finding movement that you enjoy. This enhances the enjoyment of exercise and increases the release of dopamine, the “feel-good” notion that fuels your motivation.
Conversely, forcing yourself to engage in fitness activities you dislike can have the opposite effect. It leads to the release of cortisol, the stress hormone, making the experience unpleasant. For busy professionals, it’s important to find a workout that fits your interests and schedule, potentially turning exercise time into an enjoyable break.
5. Set up a Home Gym
Investing in gym equipment for your home is a great move for busy professionals who want to maintain fitness without compromising their schedules. Home gym setups enable the convenience of exercising at any time according to your timetable and goals.
From compact resistance bands to adjustable dumbbells or all-in-one gym machines, the variety available can cater to both strength training and cardiovascular needs. This approach not only saves time by eliminating the commute to a public gym but also personalizes your fitness routine. Inquire the wholesale gym clothing prices from reliable manufacturers for fitness essentials so save big, making your gym setting even easier.
6. Slow and Steady Wins the Race
Starting a new fitness routine too aggressively can quickly lead to exhaustion, particularly if your life is already hectic. Murdock advises trying out brief but efficient exercises. She explains that lengthy workouts are no longer necessary for effectiveness. “The main goal is to simply keep active,” she notes. Begdache suggests initially setting aside just 10 to 15 minutes daily for exercise. Once you’re comfortable, you can gradually enhance the intensity or extend the duration of your workouts.
Following these suggestions, It is important to maintain consistency in your fitness routine. Building a habit takes time, and even short sessions add up over time. As you get used to your exercise schedule, sticking with it consistently ensures that you gain momentum and make meaningful progress. Remember, the goal isn’t just to start but to keep going, as you become stronger and more confident in your fitness journey.
Final Words to Set Your Fitness Plan in Motion
Research has shown that an exercise program should include endurance, strength, balance, and flexibility- all in accurate ratios. Setting a fitness plan in motion amidst your busy schedule is all about clarity, accountability, and perseverance. Note down your end goals and discuss them openly with like-minded friends to enhance the commitment and dedication. Use performance tracking tools to keep a check on your progress
If you find yourself lacking, reassess your goals to ensure they are attainable within your lifestyle. Remember, consistency is key, not perfection. Finally, always approach your fitness journey with kindness and encouragement toward yourself. Adding to this, staying motivated can be as simple as wearing proper gym clothing especially on weekend workouts, following the right diet plan, taking proper sleep etc to moving forward toward completing your goal.
As the editor of the blog, She curate insightful content that sparks curiosity and fosters learning. With a passion for storytelling and a keen eye for detail, she strive to bring diverse perspectives and engaging narratives to readers, ensuring every piece informs, inspires, and enriches.
