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By Kelli Calabrese MS, CSCS
Author of FF&F

Time is a precious commodity in our fast-paced, urgent world, and people often put off taking care of themselves, including exercise, to the bottom of their to-do lists.  The exercise industry is beginning to cater to the time-deprived by offering new, convenient alternatives to help improve health and attain fat loss. 

As a mother of two toddlers and a full time professional, I can appreciate how challenging it can be to find time for fitness. However, exercise is the single best thing you can do for your health – period.  And with a little creativity, you can squeeze some exercise into even in the tightest of schedules. 

The perception is that exercise has to be done every day and that it has to be grueling.  The reality is that you can be leaner, more energetic, sexy and have less pain by dedicating less than 2 percent of your week to exercise.

Please do not make the mistake of thinking household chores can take the place of your formal exercise program.  While a stroll around the block and gardening are good for you, that’s not enough to give you the health and fitness benefits you desire and deserve.  Regular exercise makes all activities both around the house and those that you take pleasure in, more enjoyable. 

To optimize your health and attain a leaner fit body, dedicate 20 to 45 minutes most days of the week to a deliberate exercise plan. But realizing that life occasionally interferes with your best-laid plans, look for opportunities wherever you can find them to squeeze in some extra movement in order to raise your heart rate.

Here are 20 tips to help busy parents put more life-extending exercise into their day-to-day routines.

1. Wake up 30 minutes before your children to have uninterrupted exercise time. First thing in the morning is the best time to exercise because that’s the time when you are least likely to skip it. You won’t have to worry about obstacles that may arise later in the day, and a.m. exercise boosts your metabolism for the day.
   
   
2. Invest in 30-minute videos that concentrate on particular body parts.  You can work your entire lower body one day, upper body the next session and then your core (abs and lower back) at your third session of the week. You can pop in the video while the children are at school or napping.  Doing four 30-minute video’s a week could burn off 15 pounds in a years time.  Visit www.Collagevideo.com for the largest selection of videos.

3. When chauffeuring kids to sports practice, reduce your driving time by staying at the field and jogging a few laps, or schedule your aerobics class at the health club while junior’s at tae kwon do. 
   
   
4. Look for programs that offer something interesting for you children to do as well as fitness offerings for adults. For example, many YMCA’s have enrichment programs for children of all ages. You take a kick boxing class to relieve stress and get fit while your children are safely engaged in an activity.
   
   
5. Check out www.Lifewaves.com.  This exercise protocol only requires a total of 60 minutes of exercise per month using vigorous bursts of activity followed by active recovery. The research is overwhelming that this form of training significantly improves your health. It only requires about 25 minutes of actual exercise 11 times per month, and weight loss is one of the many beneficial side effects.
   
   
6. Always be dressed to move. You never know when the opportunity may arise to go for a quick jog.  If you find yourself with time to kill, instead of sitting around and waiting, you’ll be ready to get your heart rate up if your sneakers are on or in the car.
   
   
7. Hire a personal trainer.  Having a personal trainer will give you the most benefit in the least amount of time.  Studies prove that results are maximized when working with a trainer.  Record appointments with the trainer in your planner one month in advance and keep that commitment the same way you would a doctor’s appointment or a meeting with your child’s teacher.  Ask the trainer to schedule 30-minute sessions, and for even greater convenience, meet the trainer in your own home. Trainers need very little equipment to give you a total body workout.
   
   
8. To cut your strength training routine time by half, combine upper and lower body exercises simultaneously. For example, while performing a lunge, add a set of bicep curls to the movement.
    
   
9. Circuit train – With minimal equipment, you can set up stations alternating cardio activities with strength training activities.  This will keep your heart rate up so that you can get both the aerobic and anaerobic (strength) benefits.  A sample circuit might include: jump rope, bicep curls, jumping jacks, push-ups, jogging in place, squats, mini-trampoline and dips.  Repeating the circuit up to three times is guaranteed to boost your metabolism in under 30 minutes.
   
   
10. Assuming you get a lunch hour, reserve half it for a high intensity workout.   By picking up the pace, you can cover more miles and ultimately burn more calories in less time. You may need to work up to higher intensities gradually, but you will become more efficient in the process and be able to cut back on the duration of your exercise sessions.  It will refresh you for the second half of the day, and is known to boost brain power. With less time left for eating, it’s also more likely that you will eat less.  Most corporations offer employees some form of fitness benefits so take advantage of them.
    
    
11. Prepare several healthy meals for the week ahead on a Sunday to help save time on the weekdays so you can sneak in an exercise session.  When you finish working out, you can easily heat up your healthy, home cooked meal.  
    
    
12. Set your alarm, watch or PDA to go off when it’s time to exercise. Then stop what you are doing and take 30 minutes to exercise.  You will be more productive after working out, knowing that you kept your commitment to yourself.
    
    
13. Play with the kids instead of watching them.  Participating in sledding, inline skating, bike riding, etc.  Adding activity to your lifestyle is a good compliment to your formal exercise program. Besides, you may even have some fun, and your kids will think you are cool!
    
    
14. Three ten-minute cardiovascular segments are as good for your health as one 30-minute continuous session.  Take several opportunities throughout the day to go for a brisk walk or jog in place.
    
    
15. Join a 30-minute fitness circuit workout center.  Be sure to choose a center where you don’t need an appointment to exercise, and one that accommodates the hours you would expect to attend. Many health clubs have 30-minute classes that are perfect for busy parents.  The challenge becomes to make sure your workouts don’t become monotonous. 
    
    
16.  Multi-task.  At many health clubs today, the worldwide web is available on the screens in front of your treadmill or stair climber, so members don’t have to be out of touch while getting healthy. They can download e-mail or surf while burning calories.  At home you can ride a stationary bike while catching up on reading, or perform a lower body workout during your favorite sitcom.    
    
    
17. Take full advantage of your fitness center’s amenities.  They are there for your convenience.  For example, rent lockers so you don’t have to lug around your personal gear or miss a workout because you forgot their sneakers. Use the club’s towel service and on your way out, grab a healthful smoothie for a quick, easy meal. 
    
    
18.  Health clubs have also made it convenient for you to find nutritionists, massage therapists, chiropractors and physical therapists under one roof, so you can take care of several needs in one place.  If you are there for one appointment, you can engage in an exercise session in the same visit.
    
    
19.  Investigate online fitness programs. Virtual personal trainers offer most of the options you would get from a live trainer, including the ability to design a customized fitness program, along with the support needed for success.  It’s a fraction of the cost of a live personal trainer.  Go to www.KelliCalabrese.com for a sample online workout.
    
    
20. Cut out time wasters. Look at your typical day and identify any time wasters that are not contributing to your personal goals for your family and your health.  For example, if a friend keeps you on the phone for 25 minutes, or you spend a half hour surfing the web, or if you are involved in a committee that no longer matches your interests, make adjustments to prioritize your time for exercise.

Exercise saves you time.  Dedicating 2 percent of your week to exercise will add longer, stronger years to your life. You will sleep better, have more energy during the day, feel better in your clothes and you will have the stamina you need to enjoy activities of daily living.

As a parent, I have great respect and understanding for the time commitment required to raise children.  Parents make selfless investments of their time to give their children the best opportunities. 

But in my experience, if you take care of your health first, you will have more energy and enthusiasm to take care of your children.  The benefits of exercise are too long to list, but feeling strong, having limitless energy, and being sick less often are just a few of the side effects that any parent would appreciate.  Besides you are your children’s role models and they will do what you do more than what you say.

We all have the same 24 hours and make time for things we feel have priority.  So, start looking for ways to make time for fitness and do so without an ounce of guilt – you are worth it!

Kelli Calabrese MS, CSCS. Kelli is the author of Feminine, Firm & Fit and The 2004 Personal Trainer of the Year for On-Line Trainer.  Kelli is a 20 year fitness industry leader, author, editor, educator and international presenter.  She can be reached at 817-490-1296 or Kelli@KelliCalabrese.com For more information go to www.KelliCalabrese.com.