The excuse people most often make for not exercising is "lack of time," but the truth is, we're all busy. Especially as parents.
We all have commitments. We all have obligations. There are times when we can all feel a bit tired and run down. It's up to us to think about what is really important in our lives and prioritise accordingly, and regular exercise definitely needs to be one of those priorities if we want to be fit and healthy.
The reality is simple: we would be less likely to skip our daily exercise if we planned our workouts for the week, had a backup plan for when the kids suddenly became sick, or committed to shorter workout times when we can't make it to our hour-long fitness class.
Life will always be busy and sometimes difficult to manage. Learning to weave workouts and other healthy habits into this reality makes all the difference. Where there's a will, there's a way.
Ten practical ways to exercise that won't require hours in the gym
1. Build movement into your existing routine
If you have a step or ledge nearby, take 20 seconds to stretch your calves. While you're waiting for something to load on the computer, stretch your quads. On a phone call? Stretch your glutes. Before dinner, see how many sit-ups and push-ups you can do in a minute.
While you're relaxing in the evening, shoulder rolls and neck stretches will help you unwind. It's about having a repertoire of exercises that take two minutes maximum and can be done between everyday activities. Build on them as a routine, adding more each week until they become a habit.
2. Ten-minute cardio bursts
It's proven that 10-minute spurts of cardio are more effective than 30 minutes straight. If you only have 10 minutes, do high-intensity cardio: a mixture of skipping, burpees and star jumps, followed by push-ups and sit-ups.
This approach works because you can maintain higher intensity for shorter periods, which means better results in less time.
3. Make everyday activities count
Muscle tone, posture maintenance and joint range of motion can be achieved daily without entering a gym. If you wake up stiff and inflexible, start the day with some exercises to loosen up and get the blood pumping.
If you have stairs at home, go down them, then up, then down again before putting the kettle on. While the kettle boils, you should be able to get 10 squats in. Keep your posture in mind throughout: straight back, shoulders down and back, chin tucked in, pelvis tucked under, heels on the floor.
4. Master the plank
A great exercise for working your abs is the plank. It's important to use correct form, so check this link to make sure you're doing it right.
Start a plank competition with the kids and see who can hold it the longest. It's a fun way to get everyone moving together.
5. Use light weights and resistance bands for arm toning
To sculpt and tone your arms, use a mixture of two to three-kilo weights and resistance bands. Don't have these? Use a variety of sized canned food from the cupboard.
By doing low weights and high repetitions, you ensure that you don't overload and bulk the muscles. Resistance bands are light and easy to travel with, so you can use them anywhere.
6. Choose light exercise on detox or fasting days
While you might think intense exercise on strict detox or fasting days would supercharge fat loss, it can backfire by increasing your appetite. Additionally, because you're not consuming protein and carbohydrates at levels that support optimal post-exercise repair and recovery, intense exercise while strict detoxing or fasting can cause fatigue, muscle damage and injury.
Stick to gentle movement like walking, light stretching or yoga on these days.
7. Make exercise enjoyable
There are lots of fun activities to do either on your own or with the kids. Bike riding, skating and scooters are all great for toning legs and glutes. Kicking a soccer ball around with your kids can give you a great workout if you put some effort in.
The key is finding movement that doesn't feel like a chore.
8. Take your workout to the water
Research shows that people who exercise in water enjoy their workouts more than those who stick to dry land. Swimming provides low-impact resistance, which keeps you from fatiguing quickly so you can keep going longer for bigger burns and fitness gains.
Alternatively, try paddle boarding for a true total-body workout. It requires you to engage your legs, glutes and core for balance and stability, while you work your arms, back and core to power through the water. Start with a long, wide board for stability, then gradually switch to shorter, narrower boards for a bigger challenge.
9. Get creative at your desk
Hold onto your chair and do 20 squats three times during the day. While sitting at your desk, try squeezing your glutes and kicking your leg out for quad extensions.
These small movements add up over the course of a workday and help counteract the effects of prolonged sitting.
10. Exercise in the morning
Struggling to fit your workout into your day? Many studies show that we benefit more from exercising in the morning than at night. Try setting your alarm early so you can get your workout in before the day's madness begins.
Get out for an early morning run or walk, or put on your favourite exercise DVD. It can be tough getting out of bed early, but plan what you're going to do and get your exercise clothes out ready before you go to bed.
Focus on how you'll feel once you're done: it wakes you up, gives you energy to get through the day, and gets it out of the way. Those happy endorphins are worth the early start.
