“I don’t have time…”

So often I hear this excuse (and I am speaking in general terms), “I don’t have time”. That is the answer to the question of whether or not they exercise. For whatever reason, it is a sore spot for me. Hearing those words does not have any direct impact on my day to day doings whatsoever so why does it bother me? I guess because most people have the same type situation: full time job, family, activities at home and outside of the home, etc. That is the life of your average man or woman and many of them do actually make time to exercise.

Here are some ideas to help you incorporate exercise into your day:

Plan ahead: This one is pretty simple, almost too simple but worth mentioning. Pick 3 days week. Mon-Wed-Fri for example. Put your program together and enter it into you scheduling tool. (iTouch, Blackberry, iPhone, Droid, etc.) When that time arrives, do it. The biggest thing to remember with this one is to obviously pick a time that you can stick to. That typically means you may need to get up 30-45 earlier. But it you want it bad enough, you will get up early.

Commute on Foot: If you are lucky enough to live close to where you work, pack a backpack with running gear, change into your running gear when your work day is done and commute back home on foot.

Precook meals: If nightly meal preparation is keeping you from working out in the evening when you get home, precook your meals on Sunday. Freeze the portions and pop them into the microwave or oven when it is time to eat. Takes the prep time out of your ‘Monday through Friday’ and still allows you time to get your work out in.

Go Anytime: If an opportunity arises where you can head out for a run, a walk, a bike ride, walk the dog, take your baby for a stroller/jog stroller ride, use it. Use that unexpected free time wisely.

Find your niche and get the proper gear for it. You like ride your bike? Get the proper gear for all weather conditions. You like to run? Get the proper gear for all weather conditions. You like to lift weights? Get the proper gear for home if possible. You will find the right gear makes it more enjoyable.

Maximize your minutes: If you find that you only have 30 minutes for your weight lifting session instead of the scheduled 60 minutes, look at your program and find the exercises that you can superset. If your scheduled run got cut from 60 minutes to 30 minutes, 30 minutes of fartlek interval is just as effective as 60 minutes of an easy run. You get the idea.

Seize the moment: If you have kids and they are engaged in an activity, take this time to stretch (yoga), core work, and strength exercise. If you have to drop your kids off at Girls Scouts, BBall practice, Softball practice, take the opportunity get a run in. The possibilities are endless.

Involve the kids: If they are at an age where they can join you for your weight lifting session, have them join you. Have them run with you. Have them bike with you. If they are too young to run and keep a decent pace, have them get on their bike. They will more than likely peddle ahead but set the ground rules. Make sure they peddle only as far as the next street…or at least to where you can still see them. If they are really really small, load up the stroller and take them with you.

What I find works for me may not work for everyone. I do use a few of the above suggestions and very rarely do I miss a workout. Doesn’t mean there aren’t days that I don’t feel like lacing up my running shoes or putting on my workout gloves. But once I get started I do find that I feel better. It does take some dedication and motivation. If you get your family involved, not only does it help you but it helps them too.

I am curious about what some of you do to get your dose of exercise in?