If you wear “busy” as a badge of honor, you’re probably well-versed in the art of canceling gym sessions for urgent deadlines at work. In an effort to get ahead, your health takes a backseat. Thankfully, you don’t need to live at the gym or slack on your responsibilities to prioritize your fitness. Short bursts of fitness and a little organization go a long way on the road to wellness.
Write it down
You never miss a scheduled doctor’s appointment or a meeting with your boss, right? When you treat exercise as an appointment and block time on your calendar, you’re more likely to actually make it to your fitness class— whether online or in person.
Plan for the worst-case scenario
Even the best-laid plans are often interrupted. That’s why planning for the best and setting a contingency for the worst is essential. When a child is sick, or your boss requests overtime, how can you still prioritize your health?
Keep healthy meals (like the ones you can get from NYC Cooking Club for 10% off when you use the code: ENHANCEWELL) in your freezer at home or protein bars in your desk drawer to keep you full and satisfied, without stopping at the drive-thru. Stuck at the office during your usual gym time? Bring your sneakers to work and take the stairs instead of the elevator for a bit of cardio.
Two-minute spurts of exercise
In an ideal world, you’d follow the current Physical Activity Guidelines for Americans by completing 150 minutes of moderate-intensity physical activity per week with two days of muscle-strengthening training. In the words of Hannah Montana, Jessie J, 4EVE, and countless others, “nobody’s perfect.”
A study in Sydney, Australia, found that even two minutes of vigorous physical activity per day lowered the risk of death for participants aged 40 – 69. If you have time to read this article, you have time to reduce your risk for cardiovascular disease and cancer. That’s not to say you should only complete two minutes per day— your risk reduces further the more vigorous activity you do. Researchers found that the risk of death within five years was 4% for those who completed zero physical activity. With 10 minutes weekly, that risk dropped to 2%. And with an hour or more of weekly vigorous exercise, the risk is only 1%.
An exercise is considered vigorous when you’re performing at 70 – 85% of your maximum heart rate. Jogging, fast swimming, singles tennis, and cycling on hills are just a few activities you can complete in short bursts.
Find a community in fitness
An old African proverb says, “If you want to go fast, go alone. If you want to go far, go together.” One study shows that 95% of people who joined a weight-loss program with friends complete it, compared to a 76% completion rate for those who do it alone. And the results are longer-lasting, too. Only 24% of those who did it alone kept the weight off, while 66% of those with community maintained weight loss.
When you sign up for a 50-minute Enhancewell Fitness private session, you’ll get accountability, flexibility, and fun— and you’re guaranteed to see results.