1. I have young children to look after.
- Pack a ball and picnic morning tea or lunch and head to the local park.
- Instead of sitting on the beach watching the kids, splash around in the water with them.
- While children are at Kindy or an after school lesson, go for a power walk.
- Watching a soccer/netball game – instead of standing on the spot, walk around the side lines (it will help keep you warm too!)
- Put on some music and dance around the house together!
2. I work long hours.
It can seem difficult to fit exercise in when we are up early and home late, arriving home tired and frazzled. The last thing we really want to do is then head out for a walk or to the gym. However fitting it in to your daily schedule will keep you fit and healthy and give you more energy to get through the working day.
- Snack at exercise: a 15 minute walk before work; get out of the office and go for a 15 min. walk at lunch time; another 15 minutes after work = you will have exercised for 45 minutes.
- Have all your gear ready the night before, set the alarm for 30 minutes earlier than usual and go for a walk around the block. Once you have adjusted to early morning workouts add another day or two to the routine.
- Do not sit down when you get home. That means go straight to the gym after work, change into your walking gear at work or if you do come home get changed straight away and do you workout – do not sit down on the couch, check your emails or phone anyone!
- Instead of looking at the weekend as a time to chill out, look at it as an opportunity to try something different. Rock-climbing at the local leisure centre, a hike through some of the regions walking tracks,
3. I have an injury preventing me from working out.
Just because you have an injury it doesn’t mean you have to sit on the couch all day and watch TV!
Sports-related injuries or chronic pain should first be checked out with your doctor for a diagnosis and treatment, then talk with your doctor about how to work around your injury.
- Use a different part of your body. Say you have a sprained ankle walking/jogging is out of the picture initially, however you can still do an upper body workout, modifying it so you are exercising while seated or lying down to avoid putting too much pressure on the injured joint or muscle.
- If it’s your upper body that’s injured, say your shoulder, do exercises that don’t involve holding weights in your hands or raising them above your shoulder and concentrate more on your lower body.
- If it hurts, stop. There is no point making a temporary injury a permanent one. You may need to incorporate a completely different form of exercising in the short term, like an aqua work out at the local pool.