Workout Tips for a Busy Schedule

Ma’an’s commitment to increasing community engagement led to the launch of the ‘Let’s Connect’ program; an initiative that virtually connects communities and conducts social inclusion programs among Abu Dhabi residents. Why? A healthy community is a happy community.

And even when we are busy, we should prioritise our health and wellness. A great way to do that is to ensure we get enough exercise. But how do you consistently make time for your workout when you have a full diary?


How often should you work out?

Doctors suggest that, ideally, an adult should do at least 150 minutes of moderate activity a week. This should be spread over four or five days, with two days dedicated to strength building. That’s just 30 minutes a day.


Benefits of regular exercise

Exercise isn’t just good for the body. It’s good for your mind too. Building healthy habits can be a rewarding practice in itself. And science shows that a regular and consistent exercise routine can work wonders. Here are a few reasons why:

  • Reduce your risk of major illnesses such as type 2 diabetes, coronary heart disease and strokes.
  • Help to build muscles to support your daily activities.
  • Enhance flexibility.
  • Boost self-esteem, mood and sleep quality.
  • Deliver oxygen and nutrients to your tissues, helping your cardiovascular system work more efficiently.


Working out on busy days

Finding just 30 minutes to exercise in your busy day could be easier than you think. But finding the motivation to work out is probably the most significant part of the struggle. Why spend 30 minutes in the gym or following an online workout class when you could spend 30 minutes catching up on your favourite TV show?

It’s all about creating the right mindset. Swap out that time spent sitting down after work, scrolling through social media, for time spent releasing endorphins and raising your heart rate. UAE Olympic athlete Clara Lehmkuhl recommends setting small goals and increasing intensity slowly to stay motivated. That downtime after you’ve ticked off your to-do list will suddenly become a lot more rewarding.


Finding time in your routine

Maybe you’re a working mom whose day, when the working day is done, is filled with caring for the needs of your children. Or perhaps you’re a stay-at-home mum whose day is consumed with activities to keep the little ones entertained. Whatever your job or personal circumstances, we have a few tips to help you work out with convenience:

  • Wake up 30 minutes earlier and exercise before the day and your responsibilities begin. Grab a mat, some equipment and find a video online or just go with the flow. You’ll start the day off on the right foot, and your motivation for the day ahead will skyrocket.
  • Walk to work. Do you hop on public transport or drive to the office when you can walk? Swap out the commute for time spent outside before you sit at your desk all day – two birds with one stone. You’ll feel more productive when you start work, and you’ll also be able to tick exercise off your to-do list with little to no effort. And, think about the money you could save on transport costs.
  • Plan ahead. Before your diary fills up, schedule non-negotiable time to spend working out. Perhaps you can attend an exercise class on your way to or from work. Or maybe you can plan to meet a friend for a Sunday stroll in the park. Any way you can get moving will do the trick.
  • Exercise to socialise. Leading on from our last point, building your social plans around activities that get your body moving can be a great way to implement exercise into your day. Perhaps you could go for a swim, a hike around a local beauty spot or enjoy a yoga class together – the list goes on.
  • Take part in an event. Do you enjoy running? Why not take part in an upcoming local run?
  • Take a lunchtime walk. Get outside during your lunch break to refresh the mind and energise your body. And if you’re staying at home with the kids, bring them along with you.
  • Exercise as a family. You can easily get the whole family to join in with your workouts. There are plenty of videos aimed at kids and adults online. Do a quick search on YouTube or Google, and you’ll be spoilt for choice. And it gets better – it’s a free and fun activity to help fill the day.


Join the Let’s Connect initiative

Get involved with Let’s Connect. A virtual first-of-its-kinds program, Let’s Connect comprises fun and easy activities made for everyone – regardless of age, gender, or ability. Get motivated and reach your fitness goals as a family while building healthy habits that will stick. Take control of your physical and mental wellbeing and start today – what are you waiting for? Join in on the fun on social media and have the chance to win prizes too! Get moving now and reap the benefits straight away.