Finding the time to exercise is a challenge for most of us. With work, family and social commitments taking up much of our calendar, dedicating a good 30 minutes or more a day to working out often seems impossible.

These days, ‘being busy’ is regarded as a sign of success.

As our schedules fill up back-to-back with meetings, personal appointments, coffee catch-ups and school drop-offs, a hectic lifestyle is almost worn as a badge of honour.

Time for ourselves, both physical and mental, is often way down at the bottom of this growing list of priorities, and exercise can fall by the wayside to make room for other commitments.

But experts warn that there can be a heavy price to pay for skipping your daily jog or yoga class – and it could come at a heavier cost to your health than you bargained for.

According to the Department of Health, adults should engage in 30 – 40 minutes of moderate exercise every day to take care of your fitness and well being – that amounts to roughly 300 minutes or five hours per week.

The government body also recommends that adults do some form of muscle strengthening activity twice weekly.

Meeting these target advisories means that we are reducing our risk of chronic disease, including cancer, heart conditions and type 2 diabetes, lowering our blood pressure, reducing the risk of mental disorders such as depression and dementia and keeping our body weight down.

That’s a whole lot of reasons to get moving.

START WITH STEPS

Getting to the gym for a workout or to go for an extra run is indeed a luxury and generally depends on a number of factors coming together each day but on most days of the week try to take at least 8000 steps.

IT’S THE LITTLE THINGS

Coming out of the office frazzled after a long day at work, the last thing we want to do is change into gym gear and hop on the treadmill for an hour.

To maximise your opportunities for movement during the day, make simple adjustments like taking the stairs instead of always pressing the elevator button.

Getting off the bus or train one stop earlier gives you time to do some gentle cardio before a busy day, which helps to set you up mentally for the challenges ahead too.

Take a stroll for fifteen minutes at lunch to get some much-needed fresh air and clock up invaluable exercise time all at once. Your body will thank you in the long run!

SCHEDULE, SCHEDULE, SCHEDULE

It’s important to take some time out in order to stay healthy.

Although it may not happen every day, removing yourself from a busy environment to do some formal exercise is great for the body and the mind.

LINK TO FRIENDS

We all know that you are much more likely to stay true to your word if you have made plans with a friend to exercise together.

It is much easier to keep a commitment to exercise when you have others you are meeting with to train.

It makes training more fun, it reminds you there is a big world outside of work, motherhood, etc. and you’ll never feel as good as the nights you have have seen your buddies and had a workout.

I highly recommend your own little exercise club who is always available for a quick session locally.

ENROL IN EVENTS

Goals can help you stay motivated so if you have always wanted to take part in a marathon or charity fun run, now is the time.

Training is great, but it is even better when you are preparing for an event that requires a formal training schedule

It means you have something to look forward to, a goal to work towards and a commitment that needs to be fulfilled.

BECOME ‘EXERCISE EFFICIENT’

If we were all truly honest with ourselves, most of us would admit that we make excuses to get out of exercising.

We do have the time, even if it is just 30 minutes before work or in the evenings at the weekend.

If we can binge watch Netflix series for hours on end, we can make time to move!

Not every work out has to be a lengthy session – trying out quick HIIT plans or circuit training means you can get the most out of a shorter window of time and free up more time for leisure.

DON’T FORGET TO HAVE FUN

If all workout sessions are gruelling, tortuous experiences engaging in exercises that we just don’t enjoy, who could blame us for prioritising everything else above breaking a sweat?

Bring some fun back into your exercise routine by signing up for a step class, dancing lessons or synchronised swimming – whatever works for you!

Incorporating activities that get you excited will make you far more likely to commit to your fitness.