Life doesn’t just hand us the time to stay fit and healthy, so health-conscious men must take advantage of their limited hours of the day. Busy schedules can become overwhelming very quickly, but these essential fitness tips for men on the go can make all the difference:
1. Incorporate Exercise into Your Schedule
Timeline your day and make time for at least 30 to 45 minutes of exercise. It’s important to have an effective plan in place that allows you to squeeze in a workout or any other physical activities.
2. Find 15 minutes Throughout the Day
Make the most of your lunch break by taking a brisk 15-minute walk. This could serve as the perfect medium between a quick stretch and a full workout session to stay active during the day.
3. Break up Your Workouts
Try circuit training by combining short bursts of movements that work different muscle groups. This is a great way to find the balance between intensive exercise and time management.
4. Pack Your Gym Bag
Always keep your essential gym attire and snacks in a gym bag for convenience. This way, you can keep yourself motivated without waiting another day to begin your exercise journey.
5. Get a Workout Buddy
Accountability is key — having a friend or colleague to work out with can help you stay on track and stick to a routine. It’s also a great way to challenge each other and reach your health goals together.
6. Prep & Cook in Bulk
Having healthy snacks and meals prepped in advance can help you manage your cravings and sustain your motivation. A regimen of nutritious meals and a balanced diet can make a difference in your energy throughout the day.
7. Reward Yourself
Remember to give yourself well-deserved credit for reaching any of your fitness milestones. Buy yourself something special whenever you hit a goal or reward yourself with other healthy activities such as a massage or a movie night.
Overall, the best advice for working out for busy men is to stay consistent and motivated. The best way to do this is to make a habit out of the fitness routine and create a balance between planning and spontaneity. That way, you don’t have to feel overwhelmed or excluded by life’s obligations.
What type of exercises are good for busy men on the go?
1. High intensity interval training (HIIT) – This type of cardio involves doing short bursts of intense exercises, such as sprints or burpees, with rest periods in between. This helps maximize your workout time while still benefiting your overall health.
2. Resistance exercises – Resistance training is a great way to build strength and muscle. You can do them at the gym, in your apartment, or outdoors with minimal equipment like bodyweight exercises, a resistance band, or a few free weights.
3. Yoga – Yoga is a great way to incorporate stretching and relaxation into your daily routine. You can find yoga classes or apps that cater specifically to busy guys and focus on quick, effective workouts.
4. Outdoor activities – Going outside and doing activities like running, biking, swimming, or even playing sports are great low-impact alternatives that require very little time investment. They’re also great for destressing after a long day of work.
What are some effective ways to stay physically active while working long hours?
1. Take frequent breaks to do short exercises throughout the day. Take 5-minute breaks to do some quick bodyweight exercises like squats, push-ups, or lunges.
2. Stand up during phone calls or while typing on the computer to increase your physical activity.
3. Do light stretching while you’re on the phone or in between tasks.
4. Schedule a walk during your lunch break and use that time to get fresh air and explore your area.
5. Invest in a standing desk to stay active while you’re working.
6. Use the stairs whenever possible and take your time walking up and down them.
7. Park farther away from your destination and use that time to walk.
8. Make use of your breaks to do some light exercise; this could include stretching, lunges, or running around the office.
9. Join an online active community such as a walking or running club for extra motivation.
What are some simple exercises to do at work to stay physically active?
1. Take regular walks around the office: Aim to take a 5-10 minute walk every hour during your work day. Try doing this during lunch or after work as well.
2. Stand up and stretch: Try standing up and doing a few stretches every hour or two. This can help keep your blood flowing, and also reduce stress.
3. Do mini workouts: Do a few simple exercises like squats, lunges, or sit-ups at your desk in between tasks. This can help keep your body active, even in a sedentary work environment.
4. Use the stairs: If your office is on an upper level, opt to take the stairs instead of the elevator. This can help burn some extra calories, and get your heart rate up.
5. Work while standing: Invest in a standing desk, or simply use your desk/table to do some of your regular tasks while standing. This can be a great way to break up the day.
