The Game-Changer: Physical Activity and Busy Schedules

Here are 13 ways to change your game based on my own personal experience.

1. Efficiency/Priority

Make sure to have your priorities set and let your coach and/or teammates know about them. If your priorities are clear and out in the open, not only will you feel like you have to be true to your words and complete them, but you will also feel more satisfied while training.

2. Scheduling and planning

You need to have a clear schedule to anticipate and plan your trainings. You are more likely to work out if you set a time for it and write it down in your calendar. Mental notes do not work.

Let’s say “I’ll try every Monday and Wednesday at 6pm, for starters” instead of “if I have the time for it, I’ll practice today”.

So, by scheduling, you make time. You know what they say, “if you fail to plan, you plan to fail”!

3. Awareness

Be fully aware about all the variables your workout includes to better accommodate for the total duration of your activity. This should include the drive, the stretching, the exercise time…

4. Location

The closer the location, the better. This makes it easier for you and more accessible. You are more likely to commit, and for a longer period, if getting there isn’t a hassle.

If you don’t have the luxury of choosing a location that is close to your place, make the most out of the ride: listen to podcasts, complete your phone calls over Bluetooth while driving, disconnect while listening to music…

5. Friends, dates, teammates

Everything is more enjoyable with friends. Find the right friends (not the ones who would convince you of staying in to watch La Casa de Papel), and motivate each other to work out. Hence, if you’re enjoying your workout, you’re more likely to do it again, making it a sustainable physical activity.

6. Efficient Short Workouts

Your workout doesn’t need to be a long one. You can do the right movements with the right technique and the adequate number of repetitions. You can do High Intensity Interval Trainings; you can even do Electrical Muscle Stimulation (EMS). Although not necessarily recommended for everyone or for a long period of time, EMS can help you get on track if you’re the type of person who needs to see quick results to get started. You can then take it from there!

7. Multitasking

This works beautifully thanks to classical conditioning. Do something you like at the same time (listen to music or podcasts, watch TV…). Subsequently, this activity will be associated with your training, which you’ll also end up liking.

You will also feel productive. It’s a win-win situation!

8. SMART Goal Setting

Write down SMART goals for you to achieve: specific, measurable, attainable, relevant, and time-limited goals.

Train for something, anything! It could be a 5K race, winning the league, being called up for the National Team. Have a purpose and work towards it.

9. Creativity

Workouts don’t need to be similar each time. Switch it up, spice it up, and adapt when needed to avoid boredom. You will always come back for more if there’s an element of surprise or if you haven’t mastered a specific exercise yet.

10. Commute to Work

If this is an option for you, you may walk to work or even bike. If you live really far, you may still park a little further away from your office entrance or go down one bus stop earlier. That way, you may still squeeze in a decent 10-15 minutes walk: almost 30 minutes daily!

11. Emotional Release/Fun

Trainings need to be fun, or to say the least, enjoyable. This will ensure that you benefit from all the advantages physical activity may provide, and will also allow you to maintain your routine over a longer duration. Why would you stop doing something if it’s so much fun?

12. Habit/Consistency

Make a habit out of it and be consistent about it. Like “three times per week, for four months.”

13. Positive Reinforcement

Rewards will be crucial for the reinforcement and maintenance of this new habit you created. While you may rely on extrinsic rewards (like winning a title, a cup, or a medal), you may also enjoy the intrinsic rewards (like the sense of feeling accomplished, pride, confidence, and even the trust earned from your coach and his positive feedback).

So, what are you waiting for? Just take that first step!

“Start where you are, with what you have, because what you have is plenty”.

Eric Thomas, PhD American motivational speaker,
author and minister