Exercise is an important part of life, and one that many busy professionals struggle to make time for. With long hours at the office, family commitments, and other responsibilities, it can be hard to fit exercise into an already packed schedule.That pack schedule however rarely takes into account the fact that our body needs physical activity to show up as the best employee or owner, the best dad or mom, the best spouse, etc. But with a little planning and dedication, it is possible to create an effective exercise plan that works not just around your life but for the betterment of your life.
Set Realistic Goals
The first step to creating an effective exercise plan is to set realistic goals. It is important to have a clear understanding of what you want to achieve and how much time you can commit to exercise. Consider your current fitness level and set achievable goals that are within your reach. For example, if you are a beginner, looking to just move, aim for a goal of walking 30 minutes a day for a week. If you are more advanced, looking to change your body composition aim for strength training and HIIT for an hour 3-5 days a week. Setting realistic goals will help you stay motivated and on track. It will also help boost your confidence and happiness when you hit little goals along the way like making 3x a week for the first week. Which will help you keep going for the long haul.
Schedule Your Workouts
Once you have set realistic goals, it is important to schedule your workouts. This will help you stay on track and make sure you are sticking to your plan. Have you missed a meeting recently? probably not it was scheduled. Did you miss taking your kid to practice, no it was scheduled. The habit of scheduling this as a calendar item with help you see it as a priority for yourself and those you're responsible for. Try to schedule your workouts at the same time each day and set aside the necessary time to complete them. For example, if you know you have a busy day at work, set aside an hour before work to exercise.If you know you are always going to get held over, doing it first will ensure it gets done. Scheduling your workouts in advance will help you stay organized and focused on achieving your goals.
To keep your exercise plan interesting, it is important to incorporate variety. Just like the newest restaurant comes in an excites you to try it; we need to spice up our workouts with variety. Variety helps us want to show up and learn a new skill or try a new move. Now for proper and effective strength training this can't be random so you need to learn how to adjust over time build a solid program foundation and sprinkle in the variety; a coach can be helpful here. One thing to consider is having 1-2 days of different types of exercise such as walking, running, swimming, biking, yoga, and strength training. Incorporating different exercises into your plan will help you stay motivated and prevent boredom. Additionally, it is important to choose exercises that you enjoy and that fit your lifestyle. If you hate running, then using running as your main form of exercise probably will lead to burnout and you not following through with your plan.
Create a Support System
Creating a support system is an important part of any exercise plan. Having a support system of friends, family, or colleagues can help keep you motivated and on track. Consider joining a fitness class or finding a workout partner who has similar goals. Having someone to exercise with can help keep you motivated and accountable. Additionally, it can be helpful to track your progress and share it with your support system. This will help you stay motivated and on track with your plan.
It is important to be flexible when creating an exercise plan. Life can be unpredictable and things don’t always go as planned. If you need to adjust your plan, don’t be discouraged. Instead, find ways to make it work for you. For example, if you have a busy day at work, take a few minutes to do some stretching or take a quick walk around the block. Being flexible and adapting to life’s changes will help you stay on track and maintain your exercise plan.Don't let the one day after 4 weeks of good work destroy your mindset around your goals; or the one bad day of eating over a holiday derail your focus on improving your body comp!
Creating an effective exercise plan for busy professionals can be challenging, but with a little planning and dedication, it is possible. Start by setting realistic goals and scheduling your workouts. Incorporate variety into your plan and create a support system. Finally, be flexible and adapt to life’s changes. With these tips, you can create an effective exercise plan that works around your life. If you need additional support or help on the journey feel free to join us for a trial!