Wednesday, January 19, 2022

How To Be Fit If You Have a Busy Schedule

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Balancing a work/study routine often proves a daunting task for students. With tons of assignments and part-time commitments, on the other, there is barely enough time to commit to a fitness routine.

Many students tend to adopt poor diets and channel each waking minute to study and their work. With such a busy schedule, squeezing in exercise may seem next to impossible.

This article will cover the tips to help you ensure fitness if you have a busy schedule and some ideas to manage your calory intake. Often, I need help with my homework to create room for assignments and ensure quality grades.  

You may also consider getting help, thus creating some room for self-care. Here are some tips to help you manage fitness in a busy schedule without further ado.

1. Plan home-based workouts

The best way to manage your fitness is by optimizing the time spent at your home. Since driving to and from the gym may be time-consuming, a home gym helps you ensure your fitness while saving time.

However, your home gym does not necessarily have to contain all the expensive machines in your local gym. Your home gym should be a room with ample free space.

This gives you enough room to perform exercises like skipping rope, stretching, and other muscle-building workouts. However, owing to the limited equipment at your disposal, you do not enjoy the liberty of strength and cardio exercises you could engage in while at the gym.

 Some of the home-based muscle building exercises you may consider include:

Push-ups

Push-ups are an efficient method to strengthen your chest and triceps. They also help work out your shoulders, lower back, and shoulders, thus improving muscle tone.

When doing push-ups, ensure that your hands are placed slightly wider than your shoulders. Push up until your arms are fully stretched, with only your hands and toes in contact with the floor.

Lower your chest until it nearly touches the floor and repeat the procedure 20-30 times.

Planks

Planks are an excellent exercise for your arms, triceps, and bicep muscles. Start with a kneeling position and lift your torso with your arms slightly wider than your shoulders when doing a plank. Like in the push-up, only the hands and toes should be touching the ground.

You could also increase the intensity by raising a leg for some minutes during the plank or trying a one-handed plank.

Burpee

Start with a squat with your back straight and feet slightly apart for an effective burpee. Do a push-up and frog kick to jump your feet to their initial position. 

Lunges

Lunges are effective for strengthening your glutes and hamstring. Start with feet apart and take a sizeable forward step with either leg for effectiveness. Go down until your hind knee almost touches the floor. When at this, all the knees are bent at a 90-degree angle. Push yourself bask to the starting position and repeat the procedure with your other leg.

Squats

You may also consider investing in some dumbbells to increase the intensity of your workouts through various exercise variations.

2. Monitor your Diet

The key to staying fit with a busy schedule is ensuring that you manage your calory intake. As such, base your meals on high-fiber starchy carbohydrates, fruits, and vegetables.

Also, cut your intake of saturated fat and processed sugars as they are the leading causes of weight gain. It would help stay hydrated during the day and when performing high-intensity exercises.

Adequate water ensures optimal body functioning at a cellular level, thus promoting better muscle formation. Preferably, pack your food and water to better monitor your portions and regulate the number of sugars and fat you consume.

Related: 11 Women Explained How Their Work-life Changed after they Start Doing Exercise Regularly

3. Ensure to eat breakfast

To manage their weight, many students opt to skip various meals. While this may sound like a great plan, it may do you more harm than good. It will help if you reduce your portions as opposed to forfeiting meals.

Taking breakfast, for instance, reduces your BMI, reduces your fat intake throughout the day, and increases your fiber and calcium intake. Breakfast also provides you with the energy required to go about your morning exercises efficiently and better focus on your studies.

Skipping breakfast may result in cravings for snacks, resulting in unhealthy snacks.

4. Go the extra mile

Exercise does not necessarily imply spending tons of hours at the gym. You may also rip the benefits of exercise from daily chores like trekking to lunch and taking the stairs. These activities will engage your muscles and allow you to burn excess calories, thus ensuring your fitness.

Where possible, ditch the car for short commutes and stroll to work.

5. Kickstart your day with exercise

Another approach to keeping fit with a busy schedule is to schedule your exercise for the morning. After waking up, take your breakfast and engage in high-intensity interval training.

Morning exercise boosts neurotransmitters’ release, which boosts your mental capacity and boosts your attention. It also increases your metabolism compared to exercising during other times of the day.

To manage this, you should go to bed early and avoid any distractions to your sleeping pattern.

6. Multitasking

Another approach to managing your fitness with a busy schedule is combining your exercise for the most benefit. For instance, you may consider swimming during your recreation or watching your movie as you engage in cardiovascular and muscle-building exercise.

Consider doing this as you exercise when letting off steam after a busy day. You could do this by jogging as you listen to an eBook or skipping rope when updating yourself with the news.

Final Take

Ensuring your fitness under a busy schedule can often prove a challenging task. The tips covered in this article should come in handy to help you manage your fitness without disrupting your work/ study.

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