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How to find time for training – 6 life hacks

How to find time for training 6 life hacks How to find time for training - 6 life hacks

How do you find time to exercise when you have work, kids, and household chores? Even if you are lucky enough to make time for sports, sooner or later, school holidays, childhood illnesses, or work crises come and eat up those extra hours along with your best intentions. Sound familiar, right? And each time, there is less faith that this can change.

In fact, anything is possible. Even if you don’t have time for long sessions in the gym, you can be physically active and improve your health with a little creativity in planning your day. We offer several life hacks.

Redefine your daily routine

Even if your day is filled with meetings and other things, absolutely everyone can find 5-10 free minutes to take care of themselves.

If you have a sedentary lifestyle, it’s important to start somewhere, even small. Take a five-minute walk every hour. It may seem to you that this is not enough, but scientists have something to argue. 2020 study published in the Journal of the American Medical Association showed that for those who do 8000 steps per day, the risk of dying from any cause is 51% lower than those who take 4,000 steps or less.

What else can you do?

Do not forget to praise yourself for any workout, even if it was small and does not seem impressive to you. Small steps towards a healthy lifestyle are better than no steps at all.

Another important rule is to learn to delegate. Review your household chores. Can children wash the dishes on their own? Is the spouse able to cook dinner twice a week? What can you instruct others to go to the gym on the way home or go for a run in the evening? You may not be the only person who can do everything that you are doing now.

Use a calendar

The chances of sabotaging your workouts are much less if you add them to your to-do list/diary/Google Calendar. Choose the best time to exercise in your schedule and spread out your exercise throughout the week. This, at the very least, will prevent you from planning something else for this time and will also serve as a good reminder.

Get rid of distractions

Smartphones are the most common time eaters. You may not notice how often you check your messenger, watch the news feed and stories on social networks, watch videos on YouTube, etc. But in fact, this can take up too many resources that you could spend on something more useful, including sports.

In each phone, you can see your screen time in the settings, how much was spent on certain applications. If the numbers exceed your personal norm, set limits using special applications such as Social Fever, SPACE, MyAddictometer… They will help limit the time spent on the device and free it up for what you really need.

Find motivation

What seems like a lack of time is often a lack of motivation. How to force yourself to exercise regularly? Try to consider a monetary incentive. Sign up and pay in advance for a yoga workshop, book a few sessions with a personal trainer, or invest in a sporting event that you have to prepare for.

Another option is to agree with one of your friends or acquaintances about joint training. Emotional involvement, reporting to others, and unwillingness to let the other person down serve as good incentives. Create a collaborative chat to share processes and results, support and guide each other.

Choose a sport that is fun

Anyone who perceives training as something hard labor will do everything to fall out of his schedule. Find the optimal sport that sparks interest and a desire to come back again and again. Perhaps it will be running Pilates or Zumba. Or maybe the whole problem is that you do not like to study alone? Then team sports or group activities come to the rescue.

Exercise in the morning

Get up half an hour earlier than your family members. Morning workouts have fewer distractions than the day and yesterday when there are too many tasks and commitments.

2019 study published in the British Journal of Sports Medicine, showed that morning exercises improve attention, visual learning, and decision-making ability. So if you have trouble concentrating, exercising in the morning can be good prevention.

In addition, according to a 2012 study in the journal “Medicine & Science in Sports & Exercise,” After moderate morning exercise (e.g., 45 minutes of walking), participants showed an increase in physical activity over the next 24 hours.


Remember, the best time is now! We always find time for what we really want. Do you want to be healthy and look good? Please make an effort to make it happen. It is enough to start with small steps that will lead to change.

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