Getting Great Exercise on a Busy Schedule in Addition to Whole Nutrition
May 18, 2016
It seems that everyone these days has a very busy schedule. Between work, family, and home commitments, many people find themselves struggling to get in their exercise time and to eat well. Exercise is just as important for kids as it is for adults and with the onslaught of video games and other online distractions getting kids to be active can be a challenge. It is very possible to get in a little bit of exercise every day with little to no interruption in your busy schedule. While you’re researching good nutrition for adults and healthy children’s eating habits for your children, consider checking for more information on some of the great tips included in this blog post.
If you’re looking for tips on how to get your kids to eat and snack healthy, check out our previous post on healthy children's eating habits.
There are a few things you can do to improve your health through exercise in your daily routine that you may not realize. Some are great when you’re very short on time, while others take a little longer and may be more suited to your routine on your days off. We’ve put together some great ideas for busy adults that we think you’ll love.
Short Sprints + Walking
Too busy for a full hour-long walk? Cram in the same amount of cardio in twenty minutes by doing short, 2-minute bursts at a full sprint, then cool off with a slow walk. Repeat that process as many times as you can in twenty minutes, and you’ll get the same cardiovascular benefits as an hour-long walk.
Fast Morning Workouts
No one wants to wake up an hour earlier than their usual time just to work out. There are a lot of ways that you can cram in a great workout in twenty minutes. Walking in place is a great way to boost your steps and get yourself warmed up. Try doing it for five minutes before a brief workout. In the remaining fifteen minutes, mix up what you feel you can do without stressing your body too much. Most quick workouts work best with ten reps, and only one or two sets. Crunches, push ups, reverse crunches, and planking are all great exercises to do in the morning. Couple that with a quick ten- to twenty-minute walk after work, and you’ll have gotten in the recommended 30 minutes of exercise for your whole day.
Lunch Break Stretches
It may not seem like it, but doing deep breathing while stretching actually activates your cardiovascular system the same way a brief walk does. No matter what kind of job you have, there is always time for a 5 or 10 minute stretch session. Not only is it great for your heart, it helps your body relax and staves off aches and pains associated with your job.
Most of us are too tired after a long day at work to have a heavy sweat session at the gym or go for a long run. Even a relaxing, slow walk can do wonders for your body, minimize your mental stress from your workday, and can be done alone, or with your spouse or your children. The point is to go slowly for 45 minutes to an hour to keep physical stress low and get those steps in!
Hatha yoga focuses most on deep stretching and relaxed breathing. Because yoga requires focus on your breath and technique it allows you to get out of your head, release the days stress and relax your mind. Classes usually take an hour, so if there is one available near you, check the schedule to see if one coincides with your days off. If not, Hatha yoga DVDs are available at many stores as well as online, and can be done at home. Some beginner’s routines only take half an hour. (For more information on yoga and health, visit the National Center for Complementary and Integrative Health, a government branch related to the National Institutes of Health - Yoga for Health is a great introductory article!)
There are plenty of other ways to integrate exercise into a busy schedule, but these are some of the simplest, most commonly used ideas. A good exercise plan is only one-half of the total equation for great health. It is important to pay attention to your nutrition as well. Supplement your daily diet with our no sugar-added, non-GMO and totally natural Froozer frozen fruit bars. They are perfect for adults and children alike, and they’re a quick, easy, great-tasting way to make sure you get your recommended servings of fruit each day. Scroll over to our products page to check out the great flavors we offer. Buy online or check for our bars at your local grocery store!