Health and fitness is all about time management
by Rosemary Marchese
So now do I have your attention? Yes, I did say ‘health and fitness is all about time management’. Have you tried all the weight loss programs, diet pills, milkshakes and other supplements? But overall what has stood the test of time – exercise and healthy eating!
When it comes to achieving a healthy mind and body you may really need to ask yourself: ‘Am I really doing enough?’ Are you working overtime constantly yet never get the most out of that gym membership you’re paying for? It’s time to re-evaluate your position and your goals. Losing weight can happen along with overall health and fitness. First, it’s important to have a medical check-up to eliminate any serious health conditions that could be affecting your ability or motivation to exercise.
Get some sleep!
The first step to overall health and fitness, and also weight loss if that is your goal, is a great night sleep. Quality sleep patterns have helped many people trying to lose weight. Yes, that’s right! Sound sleeping also gives you the energy that you need during the day to exercise, work and play. Try to go to sleep at the same time every night and wake up at the same time every morning. Avoid sleeping in beyond 8am and take a short nap in the afternoon if you feel you need the extra boost.
Exhaustion or relaxation?
The day-to-day ‘must-do’s’ in life seem to keep growing. Many of you may consequently find that you are mistaking pure exhaustion with relaxation time. If you find that the first time you have to yourself all day involves sitting on the lounge to watch whatever is on TV at the time, and then falling asleep in front of the TV, chances are you are not getting the quality sleep that you need. Use exercise as a form of relaxation or time to yourself but also try to get some ‘doing nothing’ time, even if it’s just for fifteen minutes per day.
When planning your day, week or year, try to list all the things you need to achieve and how and when you are going to achieve them. For example schedule specific times to exercise rather than saying ‘I am going to exercise five times this week’. If you have a specific schedule or plan for how things will fit into your life, rather than a long ‘to-do’ list, it may make it less stressful for you.
Make time to exercise
Everyone needs a lunch break so take one! Avoid eating lunch at your desk and integrate exercise into your lunch break. This could be a stroll down to a local park or shop. Intense exercise at lunch-time may help some of you to perk up for a productive afternoon. Others may find that the casual stroll with a friend or a yoga class will help to clear the mind and refresh you for the afternoon ahead.
When planning your exercise routine I always like to recommend trying the morning if it’s possible. This gives you a fresh start to the day and also frees your evenings up to be with family and friends. Most people find that their days get busier as they progress so a morning exercise session ensures that you have prioritized yourself right from the start and excuses can’t get in the way. If you set the alarm clock and ensure you get out of bed straight away you will give yourself less time to make excuses. If you leave it to the afternoon many other commitments can get in the way. But the best time to exercise is always the time that suits you best and that you can stay committed to. If you can commit to afternoon sessions at the gym or a regular sport then go for it!
Don’t forget sports as an option, especially if you are looking to meet new people. Join a local club and try a few new sports until you find what works for you. If you find that you spend more time driving kids to their sporting commitments than exercising yourself try getting more physically involved in your kids’ sport, such as refereeing. All incidental exercise contributes to your health and fitness.
Plan your eating
Eating well is a fundamental principle of a healthy and fit body and mind. Organise your meals early in the week. Pack your lunch for work when you pack the kids’ lunches – and do it the night before. This will ensure a healthy body and a healthy wallet. Spending money on lunches will often cost you more than a yearly gym membership once you do the figures. If you are working long hours and over-time you may need to evaluate whether the extra hours are costing you money in other ways, such as lunches. Don’t forget to have days or outings where you are more lenient about what you eat. Think of it as a healthy eating plan rather than a diet – everything in moderation.
So…
1. Take care of number one – you!
2. Say ‘no’ if you can’t fit in that appointment.
3. Have a good budget and work out if working extra hours is really worth it at all.
4. Plan your eating, structured exercise and incidental physical activity.
Rosemary is a registered physiotherapist who has combined her expertise in health with fitness. She has over 15 years of experience teaching and consulting in the fitness industry, including personal training, PUMP and Pilates instructing. She is the co-author of the best-selling book ‘The Essential Guide to Fitness: For the Fitness Instructor’, which was specifically written for those people wanting to start a career in the fitness industry. She is also a former Editor for a fitness magazine and is now writing her second fitness book. Rosemary is a fit and healthy mother of two young children dedicated to helping busy mums achieve their health and fitness goals. www.rosemarymarchese.com