I was just wondering if anyone here could tell me how you make time to exercise while on this diet it you have an 8 to 5 job. As soon as I get home from work, I have to cook, clean, bathe the kids and get them in bed. By that time it is time for me to go to bed. Where can I fit in exercise, and what are some good exercises to do?

Thanks!

Rachel

That's a tough one. Either you can get up a couple of hours earlier or go to bed a couple of hours later but who wants to do that? I work from home and can exercise at lunchtime too and still find it difficult to get it all in.

If you are married and your husband is home in the evenings, the easiest thing is to have him take over the duties for an hour so you can exercise. Or maybe a neighbor or friend can help you out?

The easiest and cheapest exercise to do is powerwalking. There's also tons of exercise DVDs that get your heartrate up. I think the most important thing is to find something that you will enjoy so you will have fun and stick with it.

Good luck!

How much do I need to walk a day if that is the only exercise that I am going to be doing?

I work a FT job (7:30-5p) and a PT job (5-10). I don't have any children, but I have 3 furkids that I'm active with (as in they're part of my daily life & included in everything).

When I get home I feed the dogs, and get stuff done around the house, make a meal for us humans and then about 8-9pm I have free time. I take a couple mile walk or jog - if it's raining I'll jump on the eliptical.

If I work my PT job at night (5-10pm) (typically 2x a week and a weekend day) I consider that my exercise as I'm on my feet for those 5 hrs.

If I have a busy night planned at home I will go to the gym on my lunch hour. I can get in 30-45 min of good cardio in and be back to work after that. I will eat my lunch at my desk afterwards.

There is time in the day -you just need to MAKE it. Take your children with you - have them ride their bikes or push them in a stroller if they're too young. Take them to a park and while they play walk around the park. If you have a hubby that's home at night - take 30 min - 1 hr for yourself 3-5 times a week and get out for a walk or go to the gym.

If you're going to walk - make it 30-45 minutes - but REALLY WALK - get your heart rate up, just don't meander down the sidewalk :-) LOL.
You can do things like skip too :-)

What I would do if you're physically able - intervals. Walk for 2 min. Jog for 1 min., walk, jog, walk, jog.... Then gradually increase the time intervals and speed.
This will get your heart rate up and burn calories - if you can't run/jog - power walk that portion.
You can use leg weights or carry dumbells as well to increase the work out.

I know finding time to workout is a challenge in itself. I have a treadmill so I get up and walk before everyone else gets up. However, I know that may not be an option for you. Do you have any weights at home? I love to weight train but I don't have a lot of time to go through a full body workout at one time. So, I use the "8 Minute Workout - Morning" (I think that's the name). The work out comes on card that show you what to do and explain it. You have two exercises a day. You do 4 sets of 12 reps for each exercise. It works great for me.

Good Luck,
Janzie

But there are those of us who can't possibly take any time for ourselves. I work 7:30-5:30, can't eat at my desk, other than snacks that can be kept hidden away, I have four children who have activities in the evening and have to keep up with the household chores also. I don't mean this to be derogatory, but dogs ain't kids. lol

I wouldn't mind working out on my lunch break even if it meant just heavy snacking at my desk at lunch time instead of actual lunch, but there is no gym in our town and I can't go back to work all sweaty and nasty from walking at noon either. And unless I want to walk in the dark at 11:00 pm or midnight, which is about when my "free time" starts, that's not an option either.

The point of my post is that you shouldn't lump everyone together and say that everyone can make time. It's not that simple.

Hmmm,

I have an exercise bike [$99 at KMart] which I fall onto either before or after I sleep. Those 30 min. go quick and at least that usually gets done. It's a half hour that I don't sleep but worth it.

I have kept hand weights at work and used the simplest moves from the Strong Women Stay Young book. Or resistance bands. You can also do squats, calf raises, and push ups against the wall or counter at work.

I have done 10 minute walks around the inside of the building where I work [air conditioned so I don't come back sweaty] and parked my car far away in order to get in some more steps. Pedometers are your friend. Try for 5000 steps a day and work up to 10,000. Do some stairs.

In other words, squeak something in where you can, when you can...

cuppa

I agree that it's possible to get SOME exercise in every day. If 5000 is the goal I'm far an above that just at work. My point was that it isn't as easy as Snowdogs with her furkids made it sound for those of us who don't have time after work that isn't devoted to the ball field, the gymnastics gym, the dance studio, the swim lessons, the piano lessons, the cheer practice, etc. We can't do those things at home and I won't leave my 4 year old alone at those activities.

Another good quote (I love yours in your signature line) is don't judge others until you've walked a mile in their shoes.

I have to agree with pageantmommyto4. There just isn’t always time to set aside for a 30 min workout – because it isn’t just 30 mins … it’s the time before to prepare (change clothes/shoes, etc.) and the time after to clean up. I don’t’ work at the moment but when I did, lunch workouts were not an option for several reasons. And, kids with activities definitely take your time in the afternoon.

Cuppa had great advice for making your daily activities count. The book “Strong Women Stay Young” is excellent. I recommend it if you haven’t read it.

Good Luck to everyone!
Janzie

I didn't mean to ruffle feathers or clump everyone in 1 group.
Beyond my 2 jobs, 3 dogs, 5 acre yard to mow, rescue work, home care, etc - well, my days are full as well - just because I don't have children doesn't mean I have free time..

One thing my PT beat into me is that there's always time for ourselves and that you need to make it. I'm a firm believer in that.

I know everyone knows this - but to lose weight it's a calories in/out thing. I know quite a few people who have been able to lose weight with out exercise beyond a normal busy lifestyle. It is possible by reducing intake. My best friend ate healthy, or so we thought - and she couldn't lose weight (new mother, busy life, not time to exercise). She completely changed the way she ate and has lost a great deal of weight. She gets in exercise when possible.

Thanks for all of your comments so far. I have an hour for my lunch break, but I don't have a gym to go to. I guess I could walk for about 30 minutes a day, but that will probably be the only exercise I get. Is that enough to help me lose weight with the FS??

Thanks

hi rachel,

what if you can do a 25-30 min interval training thrice a week (like warm up , then speed walk 30 s and the fast walk 1 min 30 s and repeat it 9 more times, cool down), add two days of long walks : 45-60 min each, preferably weekends when you dont work. One must be brisk walk, other could be a slower one. If you keep weights at home, thrice a week just do some sets and reps of basic strength workout even sitting in a chair. If your kids are a bit grown up, have some fun dancing sessions with them with some upbeat music on.

I have a DVD called "Walk off the Pounds" You do a 2 or 3 mile walk and my 6 year old and 18 month old love it. I work from home so I just pop it in and we all walk off the pounds.

Good luck to you!

That sounds like fun!! Where did you buy it at? I was also wondering if an exercise bike is as good as walking, b/c I just bought one and I could definetly make time for that after work and on my lunch break. But I would only be using the bike and not walking except for on the weekends. Would that be ok too?