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On the JJ Barnes Blog, I check out tips from experts at Bulk for how I can stay fit despite a busy schedule, and easy changes I can make to my life and routine.
My Efforts To Stay Fit Despite A Busy Schedule
I work a lot. I’m trying to grow our business, have multiple work projects to work on at all times, and have a family and home that require every moment of time that isn’t spent on work. While in the past I was quite a gym bunny, working out and swimming daily, life has rather taken over recently and I don’t feel the fit and healthy creature I once was.
I walk my dog, and walk the kids to school and home, which helps me feel less sedentary. The most effective piece of kit I own is my smart hula hoop, it’s absolutely the best thing I’ve found for tackling tummy fat, and it is light and doesn’t take up much space, so I don’t have to worry about where I do it. But because my work is all sitting down at a desk, I spend a lot of time just sitting still, and it has left me feeling run down and not as good as I once did. While I don’t need to get back to my six pack days, I am curious about how I can get a little bit more exercise in and maybe start to feel a bit better for it.
To help me out, Bulk’s sports nutrition experts have been in touch. They know that a busy work schedule can often mean that other aspects of our lives have been sidelined, and many people struggle to maintain a positive work-life balance and often don’t find the time to exercise and eat right. So, they have identified five ways to stay fit and healthy during a busy week.
Move differently
You might think that walking a few steps to the car and to work will save you more time during the day than walking, but it’s not as convenient as you might expect. In an office job where you are sedentary most of the day, this means you don’t build physical activity into your daily routine, so you have to add more time to your day by exercising before or after work.
However, if you walk 15 minutes to work and walk another 15 minutes, you will reach the recommended goal of 150 minutes of moderate exercise per week, based on a 5-day week. You can also change your morning route, even if you use public transport, by choosing, for example, a bus stop or train station a little further from home to walk more steps.
Consider Working Out at Home
To avoid queuing at the gym during peak hours, to keep equipment free, and to commute when your gym isn’t nearby, you can allocate a specific area of your home for workouts . Whether you’re doing this in the garage or even using the space in your living room, make sure the area you choose has enough space for an exercise mat.
If strength training is your main goal, invest in a dumbbell or kettlebell to replace equipment you might use at the gym – it’s also much better for your physical health as free weights help build strength by building more muscle claim.
Alternatively, if cardio is your priority, you can incorporate exercises like burpees, sit-ups, and jumping jacks into your routine, or even go for an outdoor run if the weather is on your side. Not to mention, switching to home workouts will save you money on your gym membership.
Create an Exercise Plan
When it comes to work, getting into a routine and preparing for the day ahead is normal, but it can also be done with exercise. Do your best for yourself and keep it in such a way that you get used to the routine just like at work and not find excuses not to exercise.
By choosing one of the weekend days to train, you will need less time during the work week to adjust to your training. While 150 minutes of moderate exercise per week is recommended, it is recommended that you exercise about 75 minutes per week if you engage in high-intensity activities like running or cycling. Then you can decide to workout on Saturday mornings to feel energized for the weekend and just designate another day of the week to meet suggested workout guidelines.
Preparing meals in advance
Being fit and healthy isn’t just about physical activity, it’s also about diet. Sticking to a diet and making time to cook when you have a busy weekday schedule can feel overwhelming. So, preparing meals saves you from spending too much time in the kitchen every night. Prepare multiple servings for the week at once, rather than one meal every night – you can usually keep your meals in the fridge for up to four days, giving you the opportunity to pack lunch for work and be able to to be eating in the evening right after training to give yourself time to relax.
Include your favorite dishes in your diet and you can even prepare different ingredients, like vegetables, separately so you don’t get bored with the same meal. As with exercise, it’s good to have a schedule so you have time for all your preparations.
Keep Gym Clothes Handy
When you come home after work in gym clothes, you may feel too comfortable and find excuses not to go out. add motivation. Bring a bag with clothes, shoes, a bottle of water and the necessary equipment.
Whether you finish work earlier than expected, or even have a half-hour off at lunchtime, this will make you more available to train whenever you have a free moment because you will reduce preparation time to home.
Fitting In Exercise
A spokesperson for bulk.com commented that exercise can be a hobby for many, but for some it can often create anxiety when there doesn’t seem to be enough time at the gym. Because it’s not just about staying fit, exercise also depends on what you eat – it can feel like a challenge to balance all aspects when you spend most of the week at work. However, this information highlights several ways you can stay fit and healthy without investing too much time in your day, whether you choose the day when you have more free time to prepare meals or exercise at home to drive.
With these tips, exercise feels less like an errand and instead becomes something to look forward to as well as a way to blow off steam after a stressful day. The research was conducted by bulk.com which is founded on the belief that sport, health, fitness and nutrition are for everyone – no matter who you are, what you do, or how you do it.
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