Life with Helen Johnson

Staying physically healthy is so important. A healthy physical body impacts you mentally, physically, emotionally and helps you live a long life. We all want to be healthy but finding the time to exercise can be very challenging when you have a busy work schedule. I work 4 days a week, I am launching a walking business and I try to post content regularly. That list doesn’t include my personal life, such as my family, community and everything in-between! For me personally staying fit is not just a want it is a need as I have two heart conditions that will only deteriorate if I don’t stay fit. So how do I fit exercise into my busy week?

#1 – I prioritise it

This may sound obvious but you won’t accomplish something or create a habit if you don’t prioritise it. If I don’t commit to go to the gym, or go for a walk or do a home workout than it won’t get done. I do have certain weeks which are super busy and sometimes exercise is not a priority, and surprise surprise it’s those weeks that I don’t workout at all. You prioritise seeing friends, eating, sleeping, working – so why not exercise? Every tip I’m about to share starts with making exercise a priority in your life.

#2 – I multi-task at the gym

My gym routine always starts with the cross trainer for 10-15 minutes. I use this time to listen to a podcast, respond to emails and WhatsApp messages or check my diary for upcoming appointments in the week. I then switch off and fully focus on the rest of my workout as I find it mentally relaxing. However if you are someone who wants to feel like your workout isn’t stopping you from accomplish other things, then multi task. Take a phone call during your workout, reply to emails or listen to an audiobook. I love finishing a workout knowing I not only worked my body but I also worked my mind if I either listened to an encouraging podcast or mentally switched off for 30 minutes.

#3 – Exercise whilst connecting with family/friends

I love going for walks and several evenings a week (especially in summer) my husband and I will go on a post dinner walk. I have IBS so a walk after my big dinner really helps my stomach digest the food and minimise symptoms. But I also love the walk as we chat about life. Sometimes it’s important life admin, other times it’s discussing our future and sometimes it’s just a casual chat about our day. Next time you arrange to meet a friend for a coffee, why not get a takeaway cup and go for a stroll together for an hour. It doesn’t need to be high effort, every step will still contribute to a healthy life.

#4 – Keep moving throughout the day

I watched a Netflix documentary about the Blue Zones (places with high population of centenarians). They said most people who live to be over 100 don’t do high intensity workout for 30 minutes every day. They usually get their exercise by simply moving regularly throughout their day. It could be cleaning the house, gardening, walking to the supermarket or cooking. They aren’t actively choosing to exercise – it’s just a by product of the task they are doing. I have Wednesday’s off work – most of my day I spend cleaning, cooking, creating content and working on the walking business. I am active most of the day as I try to avoid watching TV. I really value my Wednesday as my other days I have a 9-5 desk job. If you have a desk job this regular movement could be a standing desk, a walk to the kitchen for a drink every 30 minutes and a lunch time stroll. Try and find ways to get up and moving.

#5 – Quick at home workouts

Because I prioritise exercise I would say the majority of my workouts happen at the gym. But on busy days/weeks when getting to the gym feels hard work and time consuming I opt for a home workout. This could be a quick 15 minute HIIT workout at 5pm, or a 10 minute Pilates workout. You can complete a workout (including getting changed and showering) in 30 minutes. Surely we can all include a few of these workouts into our week? That’s only 1.5 hours a week – most of us spend more than 1.5 hours per day watching TV or on social media.

To summarise:

• decide to make exercise a regular part of your week (make time for it)
• multi task when working out if you are very busy
• make exercise social
• get up and move on a regular basis
• make short home workouts a part of your weekly schedule

Encouragement

I want to share something important. I’m not a gym rat – I probably spend 1-2 hours per week at the gym, I probably spend 30 minutes max a week doing home workouts and I’d say I have an intentional walk twice per week. I probably spend no more than 4 hours per week working out. I eat a balanced diet, but I do have treats on a regular basis. I manage to maintain a healthy fitness level even with small steps. You don’t need to workout hours every day or never have a sweet treat to have the body you desire, and more importantly the health you desire. It’s small steps that make a big difference.