5 Ways to Move More When It Feels Impossible
Whether you’ve been an avid exerciser, but are now in a different phase of life that is making it difficult to train at the same level you previously were or you’re trying to get started on your fitness journey, a busy schedule can throw a wrench in your training plans. We’re constantly pulled in a thousand different directions and oftentimes our exercise routine has to take a backseat.
I’m a mom of three under the age of five. I work full time as a college instructor. I teach group fitness classes. And, as I write this article, I’m training for a Ragnar race and a half marathon. Every ounce of my time matters.
That sounds like a humble brag, I know. In all honesty, to get to this point has been a massive battle. My exercise routine has been so inconsistent after having kids, that trying to explain it would require another article. I struggled with postpartum depression after both my pregnancies and had to take breaks from exercising altogether.
So, when I tell you that I get it? I truly get it.
I feel like prefacing these tips with my own struggle with exercise is important. It’s easy for someone who works in this field to provide some “tips” to help you find room to exercise and, in doing so, sound really patronizing.
The difference here is that these are the same tips that I used to pull myself out of the trenches and to begin again.
If I can go from months of virtually no physical activity to training 6 days a week, you can, too. The key is understanding that this is no easy feat. It requires constant adaptation, a willingness to accept what you’re able to currently do, and time. It is a hike; not a race.
Do what you can with the time that you have: You have to relinquish the idea that if you don’t get a complete session in, then it’s worthless. Movement accumulates. If you have 5 minutes of free time for the day, then use it. While it may feel insignificant, what we’re really doing here is building the habit. Plus, you can’t tell me that 5 minutes of straight burpees wouldn’t be a challenge.
Don’t waste your time planning: Listen, if there is anyone that wants a perfectly planned routine that is scientifically sound and fully comprehensive, it’s me. Analysis paralysis is real. But when you don’t have any extra time to spare, spending it planning instead of doing is a problem. Go back to point 1: pick something, and do it. The good news is that when you’re weaving in small bouts of training, there’s no way to overtrain. This is the one time you can throw the guidelines out the window and just move in a way that motivates and inspires you. (More on that in a bit.)
Habit stack: If your schedule permits it, pick something to pair your exercise with. Do squats while you brush your teeth. Add in some planks while you’re supervising bath time. You can also create rewards to incentivize the movement. For example, after you complete a short bodyweight routine (e.g. 10 squats, 10 pushups, 10 birddogs) then you can hop in the bed with a cup of tea and a good book. Perhaps that’s not your ideal incentive but you get the point.
Prioritize your ideal time: I understand this one is a privilege. If you have a schedule that is task-based, rather than time-based, and you can shift your schedule around as you see fit, then capitalize on your most opportunistic time. If you’re most motivated after waking up, then use that time to exercise. Chances are, the physiological effects of the exercise will carry you through the rest of the day, making the less physical tasks feel easier.
P.S. Did you see any mention of waking up at the crack of dawn and getting it done? No. If you need sleep, please sleep. (Talking to you, fellow moms.)
Do what you enjoy: I cannot emphasize this enough. If you hate running, please don’t feel like you “need” to run. For the life of me, I still haven’t figured out this unspoken rule that everyone needs to feel like they need to do what everyone else is doing for exercise. Do what you love - at least when you’re returning to or getting started with exercise. It’s the way you stay motivated. It keeps you returning. I want you to find joy in the movement - not misery.
Give yourself grace: I said five tips, but none of the others really matter if you don’t follow this tip. Be kind to yourself. We’re all our toughest critic, but if you wouldn’t say it to a friend, then remove it from your mental vocabulary. It’s okay to not have a plan, because it’s not going to go to plan. Regardless of how you feel about it, the movement that you do - every bit of it- matters. Those 10 pushups you do in the middle of the playroom? Your kids noticed. The block you walked at lunch helped you practice more patience with your coworkers the rest of the afternoon.
It’s not only the physical benefits we’re chasing. It’s the mental health, the lessons we’re teaching, and the resilience we are building in ourselves - one step at a time.