Why do your fitness goals fall by the wayside? Is it a busy schedule due to work, relationship, family, and possibly the one-hour Instagram session per day? As a result, week after week passes and you no longer find any free space in your schedule for your own workout.
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Martin Bjergegaard, author of “Winning Without Losing: 66 Strategies for Building a Wildly Successful Business While Living a Happy and Balanced Life”, has discovered that many energetic people also maintain a healthy work-life balance.
We've combined some of the tips from this book with our own and put together our top 5 tips on how to integrate fitness into everyday work (no matter how stressful it is).
1. Fitness on the way to work
You have to get to the office somehow, so why not use the “driving time” as “fitness time”? Invest in a lightweight backpack for your essentials and ride a bike, run, or walk to the office. If you do this more often, take an additional outfit with you on sports-free office days. Then all you have to do after the workout is to take a shower and slip into your office outfit.
Is the distance too far to walk? Then simply get off a few stops earlier and ride the rest by bike or put on your running shoes. A study by the traffic information service INRIX shows in an article from the World Economic Forum that you are much faster in a city when you walk or cycle, rather than fighting with rush hour traffic.
2. Do what you like
Just because everyone is raving about running training or the hot yoga class doesn't mean you have to join the majority. Find a fitness routine that you enjoy doing.
Of course, you can always persuade yourself or force yourself to pursue an activity or sport. However, if you don't like doing it, then you'll always find a million excuses not to go to class or go to the gym.
You don't know which sport you like? Be willing to experiment. Sign up for all courses and sports. Practice them at different times of day and in different places and try out different styles until you get into a rhythm that's right for you.
3. Be flexible
Choose a workout that you can do anytime, anywhere. If your life is more chaotic — with spontaneous meetings and business trips that often throw you out of your workout rhythm — then you'll find a sport that requires minimal time and equipment.
You need an intense workout with quick results. So forget about tai chi or golf — you need something that makes your heart rate soar.
Opt for running or interval training and visit a chain of gyms with many different offers so that you can also do your workout abroad if necessary.
4. Challenge yourself!
Whatever you do and what level you are at — there is often the opportunity to take part in a challenge or a competition. Whether it's a 5 km run, a tough mudder event, or the local tennis tournament — challenge yourself!
The fear of failing, and doing so in public, could be exactly the motivation they need to pursue their goal once and for all.
If you can't find a suitable challenge for you, then create your own. Track your progress — whether with an innovative device, the good old way with pencil and paper, or by hiring a personal trainer at the gym. You'll notice your own progress quickly and want to set higher goals for yourself over time.
5. Work out together
Gyms are well aware of the difficult task of balancing work and private life, which is why we open early in the morning and close late in the evening.
People who train early in the morning are more likely to want to train in a group. They share a common commitment to fitness. Sign up for a regular course before you start working in the morning, let yourself be motivated by the energy in the club and do the same as your early riser colleagues. If you're more of a night owl, Shape magazine has great tips on how to become an early riser.
Whatever works best for you: boxing in the morning, trips to the gym at lunchtime, or yoga late at night — fitness should keep moving up your list of priorities. Some people actually lead exhausting and stressful lives. If you are one of them, be focused but not too hard on yourself and remember: Even just ten minutes is better than no sport at all!
Posted on fitness
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