How to start exercising if you have a busy work or school schedule

Now that summer is over and you’re back to your regular environment you realize that you have put on some extra pounds. After all, the chill days have also their side effects.

Making the decision to exercise is the right thing to do to increase your energy level and lose some weight as well- if this is your goal.

But how you can actually manage with your work schedule and family obligations?  Here are some of the things you should consider before making any decision as to where you should go and how you can stick to it for long period of time.

Before you commit and sign a contract with a certain facility you should decide if the location is right for you,

First, it has to be not far either from your home or workplace. Having a gym closer to your office is easier for you to go for a workout either before work or right after. The closeness to your workplace is important; as you will not lose time traveling back home to change and you can easily make a quick workout before you start your day. The same applies if you plan to visit the gym after work when you are usually tired and less energetic. If you need to make a stop at home you are tempted to sit on the couch and start a relaxing evening, than getting up and go to a spinning class or gym session.

You will need to check the working hours of the facility and that these fit your schedule. If you plan to exercise early before work, then make sure that this facility is open at least at 6am. Many gyms operate 24/7 but others only open at 8am which will probably be late for you.

Check what kind of equipment is available (and if it fits your needs) the group classes that they offer and if there is floor personnel / coaches available. It is always best if there is someone there you can ask for help or instructions on how to operate the apparatus or how to do certain exercises. This is especially important if you are a beginner and you don’t feel very at ease being by yourself in the exercise room. It goes without saying that proper changing rooms and showers should be available especially if you are going to work afterwards.

Find a workout partner. When the gym is close to your work you can easily find a coworker who is willing to go with you and do something active. You can motivate each other and keep each other accountable when you feel like skipping the gym.

You can choose to meet with your partner or a fried in order to do something that will bond you, give you some extra time together and also is fun to do with someone else.

Make a plan and stick to it. If you need to succeed you need to have a plan. Sit down with a piece of paper and write your schedule and obligations for the week. You need to make it as easy as it gets to follow the plan. If for example you need to bring your children to school before going to work, then include this in the plan. See if planning 1 h before work is realistic for you or planning at lunch hour or after work is fitting your schedule better. Keep in mind that you don’t need to spend hours at the gym or spinning class or yoga session. 45min to 1h will be enough for you to start.

Find a workout program to follow and if you have no idea where to start, either ask for help at the gym or hire a professional trainer that can guide you and teach you the basics. Don’t overcomplicate things, the most import part of starting and following a new routine is to be consistent. When you have your workout plan written and ready then you only have to do it. There is no guessing or frustration that could eventually make you quit.

Commit to it. Let’s say three times a week of regular exercise is a huge step towards a healthier lifestyle. You will need to create this new habit and the only way to do that is by showing up every time you have planned for it. This is where having a plan comes handy. As with everything you may find yourself sacrificing a bit of something else in order to get fitter, feel better, have more energy and look thousands times better. 

Having a structure it will make it easier to stick to what you want to do.

Of course you should never ignore the eating factor that falls into the healthy lifestyle and weight loss equation. Avoiding junk food is one of the most important things to start off with. If you are new to this and you some need help to start making better and healthier food choices you can download our Healthy eating Guide for FREE to help you get started.

To your health!

Cathy