How to stay active when life gets in the way
Print
EmailIncorporating physical activity into a busy schedule can help maintain your health.
Many of us worry about getting off track of our health goals when life gets busy, whether that’s holidays, graduations, vacations or other major life events. The Academy of Nutrition and Dietetics notes that weight gain is common during certain times of the year, particularly between Thanksgiving and New Year’s, when many Americans gain one to two pounds on average. Instead of trying to implement a rigid diet and exercise plan, it is often better to focus on ways to maintain your current weight during the busy times by balancing the calories you eat with the calories you burn. Adding small amounts of physical activity can be all that is needed to balance the extra calories you would take in during busy life seasons.
Here are a few ideas to incorporate physical activity into your schedule:
- Try activity snacks instead of full workouts. Sometimes it is easier to fit in small amounts of activity or ‘movement snacks’ instead of full workout sessions when life gets busy. According to The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services, even small amounts of movement or exercise can lead to health benefits. Examples might include performing one set of an exercise movement instead of multiple sets or a 10-minute yoga stretch instead of a full 30 to 60-minute class.
- Plan workouts earlier in the day. Get up earlier to allow yourself time to add physical activity in your daily routine. Getting your movement in the morning can help to avoid missing workouts due to changes in plans or unexpected visitors later in the day. One example might be taking your dog for a longer walk in the morning to leave space for schedule changes in the evening.
- Add activity to what you are already doing. Before beginning gift shopping or food grocery shopping, take a few brisk laps around the store or mall for added steps. If mobility is not a barrier, try taking the stairs instead of the escalator or elevator at large stores or malls.
- Train for a run or a walk during holidays. There are usually several options like a Turkey Trot, Resolution Run, Firecracker 5k, etc. Knowing you have committed to a race can curb big meal indulgences as well as increase physical activity levels.
- Integrate friendly competition. Take adding steps to your day further by recruiting family members or co-workers to complete a fitness challenge. Log your time to see who can reach the Centers for Disease Control and Prevention’s recommended 30 minutes of exercise per day, five times per week.
- Add movement activity to social events. Schedule something active to do while catching up with family and friends like taking a walk together, going bowling, or joining a group exercise class that can be modified based on ability. Relax after activity together by meeting for coffee, going out to dinner or watching movies.
- Follow the kids! When children are running outside to play, you can promote and participate in activities with them at family gatherings in any season. Pick-up ball games, hiking, swimming, frisbee, racquet sports, sledding, ice skating, building snow people, snowshoeing and skiing are all ways to increase activity levels while spending time with loved ones. If you are competitive, you can make these activities a friendly family competition.
Before engaging in any physical activity, it is important to make sure you have been cleared for exercise by your doctor and remember to warm up prior to any physical activity to reduce the risk of injury. Michigan State University Extension offers a variety of resources on health, nutrition and staying healthy throughout the entire year.
