We all know that we should be exercising because it’s hugely beneficial to our health. It’s even scientifically proven, and study after study confirms it. Yet still only a fraction of us are actually into the daily exercise habit. Why is this the case?

Here are the top excuses I’ve heard (and may have used before):

• No energy/too tired

• No time/can’t make time (I’m a parent, I work full time…)

• Partner/family isn’t supportive

• I’m injured/in pain

• I’m too big to move well enough/it hurts to move

• I’m too embarrassed/uncoordinated to exercise

• I don’t like exercising alone

• Can’t afford it/gyms are too expensive

• Don’t have enough room in my house

• I get bored easily/exercise isn’t fun

• I never stick with a program/I always give up

• I don’t like to sweat/having to shower after

 And the excuses could go on! But, the one we’re tackling today is the most common one - no time.

But, do you really not have any time to exercise?

I bet I can change your mind about that AND motivate you to carve out just a few minutes in your day and make it happen!

How to carve out time for exercise, where you least expect it

The first thing is to make a plan and schedule it in as you would any other appointment in your calendar. Think of it as an appointment with your health. Then, find the time. I know, easier said than done - but here are some ideas:

• Get up 15-30 minutes earlier

• Split your lunch/midday break in half

• Don’t have 30 minutes to spare? Take three 10-minute breaks during the day to squeeze in some physical activity, like:

  • Brisk walk, combined with walking lunges and/or sprints

  • Rebounding/mini trampoline

  • Workout videos/Youtube

  • Short HIIT workout or circuit training

• Make your regular daily activities even more active

  • Bedside pushups perhaps? Single-leg squats while you brush your teeth?

  • Take the stairs whenever possible

  • Park further away from the entrance of a store

  • Get off the bus a stop or two early

  • Reduce screen time and replace it with activity

  • If you must Netflix (I know I must), do yoga/pilates/stretching while you’re watching TV

  • Dance while you make dinner

  • Really put some elbow grease into regular chores - or better yet, delegate them to other family members

  • Carry a basket while grocery shopping, rather than pushing a cart

• Do high knees-up or jog on the spot at any point during your day!

• Be socially active - walk and talk with a friend (instead of texting or calling)

• Family time = physically active time

And the key to keeping up with this daily exercise habit, even if all you have is 10 minutes per day?

Just. Get. Started.

Then keep it going by investing in an activity monitor, a pumpin’ playlist, and an accountability partner or support person that you can depend on when you’re ready to give up.

Throw in trying a new activity, finding one that you actually enjoy doing, and mixing it up every now and then - and you’ve got yourself a regular exercise routine. Again, even if it ends up being 10 minutes a day - it’s better than doing nothing at all!