An Hour for You: Reclaiming Your Time for Health and Wellness

Between work, errands, cooking, cleaning, family responsibilities, and all the other unexpected tasks that fill your day, it can feel like there just aren't enough hours to get everything done — let alone prioritize your health and wellness. The good news? You don't have to make more time. With a few simple tips and tricks, you can uncover 3,600 seconds — that's a full hour — hidden throughout your day and use it to focus on yourself. 

The secret isn't finding more hours — it's making better use of the ones you already have. From multitasking in smart ways to streamlining your routine, these simple strategies can help you carve out extra time for fitness without turning your schedule upside down.

Combine Fitness and Everyday Life

Your friends want to meet up for drinks, so that means you won't have time to hit the gym. Or you want to catch up on your shows, but alas, that'll cut into your workout. Why not have your cake and eat it, too? Merging your life with fitness allows you to partake in multiple activities at the same time.

Make Social Plans More Active 

Shift your hang with friends from the bar to a workout — and if it's one of those nights where you REALLY need a glass of wine, fill up a sippy cup and lead your friend group on a leisurely hike or neighborhood wine walk. You'll still get to spend time with the people you care about, but you'll also add movement to your calendar instead of spending your catch-up time sitting around.

Read More: The Benefits of Having a Workout Partner

Walk While You Work

Set your computer on a standing desk and log some steps on a walking pad or treadmill. This is perfect for Zoom meetings, responding to emails, or even, as research has shown, helping to get the creative juices flowing. When applicable, you can also skip sending the email and walk on over to your coworker's desk for some extra steps.

Active Family Time

Add movement into the time you spend with loved ones. Ride bikes together when you head to the grocery store. Set up a weekly basketball game at the park after dinner. Blast some tunes and turn housework into a dance party. By finding ways to incorporate movement into your family's day, you'll be building a healthy routine while creating lasting memories together.

Use Waiting Time as Workout Time

Think about all the small pockets of time built into your day: standing in line at the grocery store, waiting for the shower to get hot, or sitting at a red light on your commute. These moments may seem insignificant — 30 seconds here, a minute or two there — but together, they add up to plenty of opportunities to move your body.

Instead of scrolling your phone or simply waiting, try slipping in a few quick exercises:

• Tackle some pull-ups while dinner cooks.
  
• Stretch while waiting for your morning coffee to brew.
• Do calf raises while brushing your teeth.
• Curl your basket in line at the grocery store.
• Squeeze your glutes while stopped at a red light.
• Hold a plank or do push-ups during TV commercial breaks.

Turn Mini Work Breaks Into Mini Workouts

Having a job is great! But that 9-to-5 schedule can make it difficult to find time for the gym. When you work a desk job, it's important to take little breaks throughout the day to move your body, rest your eyes, and reduce the strain of sitting for long periods. Whether you have 10 minutes available, or only a minute or two, use this time to get in some movement. Since you won't have enough time for a proper warmup, focus on lighter weights in a hypertrophy rep range rather than going for a PR.

1-minute mini workout:

Plank (30 seconds), kettlebell swings (30 seconds)

2-minute mini workout:

Bicep curls (12-15 reps), shoulder press (12-15 reps), then hold a plank for the remaining time

3-minute mini workout:

Push-ups (15-20 reps), plank, performed every minute on the minute (EMOM)

4-minute mini workout: 

Donkey kicks (20 reps per side), V-ups (10 reps), Russian twists (10 reps per side), as many rounds as possible (AMRAP)

5-minute mini workout:

Dumbbell lateral raises (10 reps), dumbbell front raises (10 reps), dumbbell squat-to-press (12-15 reps), plank (1 minute), as many rounds as possible (AMRAP)

Meal Prep for the Week

If you're baking, preparing, and cooking your meals every single day, for every single meal, you're losing valuable time that could be spent elsewhere. Instead, choose one or two days to meal prep for the week, so you'll save time and have your food ready to go.

To start, tackle one meal (with a spread of macros that suit your needs) — let's say lunch. Choose a protein source, a carbohydrate, a variety of vegetables, and a healthy fat source to create balanced meals you can enjoy throughout the week. For example, you might prepare grilled chicken as your protein, roasted sweet potatoes as your carbs, and Brussel sprouts and onion as your veggies. Add some avocado or olive oil for your healthy fats. Then, portion everything into containers so you have quick lunches ready to go. 

With a little bit of planning and prep, you'll spend less time in the kitchen cooking each day and have more minutes you can put to better use.

Takeaway

When your day feels too busy for fitness, look for the moments you can optimize. You already have 3,600 seconds — a full hour — hiding in your day, you just have to know where to look. Whether you're combining fitness with everyday activities, squeezing in a mini workout, or streamlining your routine, small changes can help you reclaim your time and prioritize your health.