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Motivation Monday: Find the Time to Move

Motivation to exercise

Welcome to another Motivation Monday. Everyone’s biggest excuse is that they don’t have enough time to workout. But you CAN find the time. Frankly, you MUST find the time. Your health is too important to ignore.

If you work full time. It can be challenging to get in workouts during the week. I have a friend who is up at 5am for her workouts, that’s not me, but for some, that’s the ticket to success. You need to find what will work for you.

Can’t workout at all during the week? Try to be a “weekend warrior” with at least 60 minutes of exercise on Saturdays and Sundays. I love family hikes and bike rides for this.

There are a variety of ways you can fit movement into each day. Even just 20 minutes can make a big difference. Here are some ways to add a little extra movement into your life.

– Workout at your desk. My friend Sarah Jane created a great little office workout. Check it out!

– Take walking breaks at work. Always choose the stairs instead of the elevator. Walk the hallways whenever you have a short break or make short breaks to do so.

motivation monday - ways to burn calories

– Park your car as far away as possible to add walking into your day at work, the grocery store, wherever you have this option.

– Walk with a friend at lunch

– If you sit a lot, spend at least part of the day on an exercise ball instead of your regular chair

– Start your day with a little yoga. Here is a great rise-and-shine routing to get the blood flowing and burn some calories.

motivation monday - ways to burn calories

– Have a dance party in your kitchen – put on some great music while you make dinner and dance around between the stove, fridge, sinks, etc.

– Vacuum – even if you don’t “need” to.
A 150 pound person can burn approximately 238 calories per hour vacuuming the house. Of course you are not likely to vacuum for an hour, but you get the picture.

motivation monday - ways to burn calories

I am not saying that you will drop a ton of weight with these methods, but if these ideas get you away from your desk or off the couch for a bit each day, that is my point. I’ve been really stressed lately without much time to get to the gym so I can totally relate. I’ve been vacuuming, and taking extra flights of stairs whenever possible.

What other ways do you try to move when you can’t find the time tor formally exercise? What helps motivate you to get moving? Let us know in a comment.

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Jadey Sam

Thursday 9th of May 2013

I love it! I really need some motivation too!


Tuesday 7th of May 2013

love thhis post and i am guilty of always saying tomorrow :/ i need to work on that because my tomorrows turn into weeks and months


Tuesday 7th of May 2013

This is a great post! You're right that finding time is so important. And if we'll just make it a priority, we'll manage to find the time. Literally, the only time I can run is at 4:45 in the morning... so that's when you'll find me running the dark streets of my neighborhood. lol And I love your tips for getting active!

Carl Mason-Liebenberg

Tuesday 7th of May 2013

An active lifestyle is definitely more than just a fitness program and yes, making the time to be active in a variety of ways is truly the way to a healthy lifestyle. Great article!!


Tuesday 7th of May 2013

I find the best way to prevent procrastination is to set small goals rather than big ones. So instead of setting a goal of getting up at 5am for a 2 hour workout when you've never done that before, start off by taking the stairs at the mall instead of the escalator. If it's less than a mile, walk instead of driving. Baby steps...

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