Making Time to Exercise
"I don't have time to exercise." "When I get better oriented to my new job, I'll start an exercise program." "My New Year's resolution is to start an exercise program."
If you've ever said anything like this, you may need to take a hard look at your lifestyle and make a commitment to exercise. With the ever-increasing number of obese adults in America, there is no time like the present to take your current level of exercise up a notch. This article provides five tips to help you manage your time better and make time for exercise.
1. Decide What Not to Do
Many of us are overextended. Stop and think about all of the things in which you are involved. Many years ago, I sat and wrote down everything that I was doing. This sudden awareness made me realize that I had to cut back. I was bogged down with some things that I did not enjoy, and this prevented me from doing things more important to my interests and goals. I have tried to follow the advice of LaMonica (1990), which is to refuse to do the unimportant and do a fantastic job on the essentials. To do this, you need to learn to say "no" to some things so exercise can be an essential part of your lifestyle.
2. Say "NO."
Learning to say "no" is very hard for many of us. It is best to say "no" right away. When saying "no," it is best not to qualify your refusal because the requester may interpret this as a conditional refusal and suggest ways to help you. For example, if you say, "No, I cannot be club secretary because I don't have a computer," someone may offer to lend you one. Here are some nice ways to say no:
"No, I could not do a good job for you because of other demands at this time."
"No, I appreciate your vote of confidence, but I cannot fit it into my schedule."
"No, I am sorry. I just cannot do it."
3. Keep a Record of How You Spend Your Time
Keep a time log for several days. This makes an abstract reality of time usage become a concrete reality. This will help you evaluate the way you handle time blocks before and after work and on days off. This will show some areas where exercise can be worked into your schedule. For example, during college, a friend of mine asked me to help her find time for exercise. After asking her to write out her schedule for the week, I was able to target several time slots for an exercise program for her. Looking back, I guess I could say that I was a time management consultant at age 18!
4. Take Time to Plan
When you take time to plan, you have more time. Most time experts recommend spending five to 10 minutes at the end of the day to plan and prioritize the next day's activities. Checking off progress provides self-reinforcement for further accomplishments. Planning helps to organize the day because you cannot do what you do not remember. For example, if I need to take something to the dry cleaners, it only gets there if it is on my to-do list for the day.
It is essential to put your exercise plan on your daily list. For example, I have a goal to run at least three times per week. At the beginning of the week, I decide when I will do these runs. These runs are put on my daily to-do list because exercise is a priority. As an added incentive, I keep a small monthly calendar to record all exercise (such as swimming, walking, yoga, weight lifting) that I do over the month. I find a sense of satisfaction in adding to my exercise calendar, and it motivates me to keep exercising.
5. Stop Procrastinating
The biggest stumbling block for many is to just start exercising. A friend of mine told me that when she was a child, she told herself that she would never be heavy like her mother. However, at age 42, she ended up exactly like her mother and was so discouraged. Because she never did any exercise as a child, she did not know where to start. The answer is to start small. A walk around the block is a great beginning. Swimming three lengths of a pool is a wonderful start. Start keeping track on an exercise calendar and gradually increase your distance. Many swimming pools keep distance records for their swimmers. What a great way to keep up motivation!
Another idea to prevent procrastination is to share your exercise goals with a friend. This makes you accountable as your friend checks on your progress. Another way to handle procrastination is to set a goal with a deadline. For example, when one of my daughters started running, she set a goal to participate in an upcoming three-mile charity race.
None of us are getting any younger, and the health implications of poor fitness should motivate us to increase our exercise. Hopefully, these five time management tips will challenge you to jump-start your exercise program.
References
LaMonica, E.L. (1990). Management in nursing. New York: Springer.
Pagana, K.D. (1994). Teaching students time management strategies. Journal of Nursing Education, 33(8), 381-383.