First off, make it a priority
Remember, excuses don’t burn calories! So whether it’s a New Year resolution or you’ve reached that point where your weight and current fitness levels are unacceptable, you need to make a conscious decision to prioritize your health and act on it.
Make small lifestyle modifications
Small steps can go a long way. For instance, take the stairs instead of the lift or escalator, walk down to nearby areas to get food or groceries instead of ordering in. Walk around your house or step outside to take a call instead of staying seated. When at work, walk over to a colleague’s desk to talk instead of calling them or emailing them.
Be an active watcher and/or cut back on screen time
While watching TV (we know you need the news) or listening to music, do some stretching, squats, lunges or pushups instead of sitting on the couch. Keep some basic fitness equipment like a jump rope or resistance bands around you to make the most of that time.
Alternatively, cut back on the time you spend scrolling through your FB/Twitter or Instagram feed (for the sixth time) and devote that time to something more important, like your health.
Plan your workout efficiently
Find and create a workout that fits into your busy schedule and doesn’t require much preparation. Work some High Intensity Interval Training (HIIT), TRX or other short workouts in to your day. These workouts do not require any extensive gym equipment and can be easily performed at home.
Something is better than nothing
If you can’t devote time to a full workout, take out whatever time you can, to get your heart pumping and the sweat dripping. Increase the intensity of your workout or work on an otherwise neglected body part. Save the long workouts for the days when you have more time. Even a short walk will put you ahead of people who are sitting on the couch, doing nothing.
Manage your food intake better
Last but not least, when you’re struggling with time, your diet becomes even more important. Keep some fruits and other healthy snacks handy, so that you don’t add to your problems (read calories), by gorging on junk food.