Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major task in the office. Break it up into tinier components.
Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.
30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)
Ideally, one should gradually increase the frequency or intensity, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).
weight training, if you started with 5-pound weights, graduate into 7.5 pounds
in month 2. And then on those days when
your day is not filled with meetings, try to stay an extra 5-10 minutes.
Be realistic with your goals, especially when you’re just starting. Increasing frequency and intensity too soon can overwhelm you, making you want to give up.
Fit exercise into your busy schedule? That’s as absurd as saying that there are
eight days in a week!
First, you’ve never exercised before or engaged regularly in a sport; second, you’ve never been into the fitness crowd and have had meager time for such pursuits, and third, you’re far too busy to even think of exercise.
Of course your friends talk about it
and rave about the latest fitness craze, but you’ve seen it too often: some of them are on the “on-again-off-again”
treadmill / stair master mania, and you wonder why they haven’t shred the fat
that they’re desperately still trying to hide.
Seeing what your friends go through
and not seeing any results, you cling to the notion that your total lack of
interest is justified.
You’re not the least bit inclined to engage
in these circus-like contortions or do those mindless freestyle strokes in the
water. That would only encroach into
your already busy schedule of juggling family, home and career. These three combined – husband/children/work are
Yup, we’ve got a problem.
That mindset is like a seething
volcano that’s about to erupt. If you
stubbornly cling to the notion that the “fat to trim” concept is merely a myth
and a figment of the imagination of a handful of oddballs, your health could be
going into “eruption mode” soon, like a restless volcano.
Have you looked at your body
lately? Have you taken stock of your
overall physical well-being?
Before tackling the idea of fitting
exercise into your busy schedule, it might be better if we start with the
concepts of self-assessment and then familiarize ourselves with the
disease-prevention aspect of exercise.
Once you’ve accepted the fact that
your body needs overhauling, and that exercise is good for your health – then
we can talk about some of the ways that you can include exercise into your
This ebook in your hands right now
(or on your screen!) is your KEY to fitting exercise into your life. And rest assured, this ebook already assumes
that you’re a busy person with a life to lead; and that’s why the tips in here
are specifically designed to fit in with your busy lifestyle!
To keep things organized and simple,
this ebook is broken down into five easy sections:
Section 1: Assessing Physical Damage
the Importance of Exercise
Section 2: No Matter How Busy you Are, there are Ways
you can Exercise
Section 3: Busy Traveler? You can Fit Exercise into your Trips
Read them in order, or if you wish,
focus on the section that is most relevant to you right now. Regardless of how you choose to read this
ebook, you can be confident of one thing: once you apply the advice within these
pages, your busy life will include something new and important: exercise!
Do you think of your body the way you
think of your car? When a few lucky
individuals acquire a sports car that boasts of the best automotive engineering
available today, watch them read the maintenance manuals religiously.
They take their car for inspection even
if it purrs like a kitten and take it for repairs as soon as something does not
feel right. And they’re very
That car is their most prized
possession, a symbol of all the long and hard hours they put on the job so they
could finally acquire it. It cost an arm
and a leg, so taking care of it is logically, their # 1 priority.
But how important is the person
that drives that car? Shouldn’t that
person – shouldn’t you – be the #1 priority?
Lifespan and Physical Appearance
The average life span of men and
women is 80 years, give or take a few years.
The painful truth is, a significant number of men and women look
and feel 80 before they even make it to the first half of their life! You spot the tell-tale signs from their
unsteady walk (they need to drag around those heavy pounds)
“I’m not happy because I look terrible” look
Now, if their appearance is this
bad, imagine what the inside machinery is like!
Most likely, it’s even worse:
mounds of sugar and fat parked in or around vital organs
Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are silently brewing.
If fitness authorities had it their
way, they’d create legislation to make exercise mandatory as soon as a baby
leaves the cradle, not during the teenage years when obesity is likely to
But fitness shouldn’t be associated
with any age limit. You can start at 10
or at 30 – even at 50 and 60 – the idea being that fitness should not be seen
as the cure for a condition that’s already come about. As the saying goes, don’t wait for illness to
Brad King and Dr. Michael Schmidt in
“Bio Age, Ten Steps to a Younger You” (Macmillan, Canada, 2001) have
devised a questionnaire for assessing physical damage to a body as a result of
no exercise. We will borrow some of
their guidelines, which we will summarize here:
Start with the question, “How do I
look?” Do any of these answers apply to you?
overweight, looking like an apple or pear?
Do I have a
spare tire around my waist?
Has my skin
become excessively dry, almost paper-thin?
Next, ask: “How do I feel?”
Do my joints
hurt before or after any physical exertion?
Am I unable
to sit straight, preferring to slouch or stoop my shoulders?
completed your basic assessment. Note,
however, that other exercise or fitness gurus will have their own parameters or
indices for assessing your body’s overall state and one isn’t better than the
As long as
they include all dimensions of the self – physical, psychological and mental –
they are as valid as the next person’s assessment charts.
After going through the assessment phase, you’re probably experiencing what some people fondly call a “rude awakening”. If you’re not mentally prepared to accept exercise, please don’t force yourself. Just be familiar with its benefits and when you’re wholeheartedly disposed towards giving it a crack in the can…