No Time to Work Out?

Think you’re too busy to exercise? It's probably the most common excuse, albeit a fairly genuine one, that non-exercisers use.

So we at EverythingFit thought we'd give you a few tips to help you fit exercise into your daily routine.

Studies show that just 15 minutes in the morning and 15 minutes in the evening is basically the same as one 30-minute session as far as the physiological benefits of the exercise.

Of course, people should have a balanced exercise program incorporating strength training, cardiovascular conditioning and flexibility exercises, but these can be broken up and done at different times throughout the day.

Try to fit in 15 minutes of resistance training every morning. You can focus on one muscle group per day and do 1-3 sets of exercises for that muscle group (if you do less reps, you can do more sets or you can do less sets and add a couple of different exercises to hit different parts of the same muscle). If you do these exercises in quick intervals with little rest in between, you will also elevate your heart rate and burn more calories.

Don't worry if you don't have any equipment at home. Push ups, squats, lunges, sit ups, etc., can all have impressive results on the body without the need for any equipment.

During lunch, you can also try to get out of the office, especially in the summer, and go for a brisk walk for 15-30 minutes.

In all the exercises you do, try to raise your heart rate to 70 % to 85 % of your maximal heart rate. The simple equation for determining your maximal heart rate is 220 minus your age. Multiply this by 70% and 85% to determine your optimal heart rate range or zone. Tour heart rate needs to be elevated for 20 to 30 minutes before you get the health benefit from it.

In the evening, when you have had your meal and are relaxing in front of the TV, try to fit in some flexibility exercises. Stretching is calming and a perfect way to end your day.

The weekends can also be a good time to add in some extra exercise. Go for a family walk or bike ride or get out in your backyard and do some gardening. Believe it or not, even small things like gardening or even house work will have a positive effect on your health.

Remember that consistency is crucial. If you can keep up an easy routine in the long-run you will see much more positive changes than if you try to take on a more ambitious program and give up sooner.