Guide

How to make time for exercise (and keep motivated)

Chris Gill July 09, 2020
How to make time for exercise (and keep motivated)

Last updated: February 6th 2019

Wondering how to make time for exercise? Wonder no more.

A week without exercise suddenly turns into a month, and then another month after that. It’s not uncommon to completely drop your exercise routine and struggle to pick it up again.

Not too long ago, you ran three times a week, made at least one yoga class and spent most of the weekend outdoors, now you’re “too busy” to manage a slow jog come Sunday.

It’s not just your physical body that suffers, but also your mental state. When motivation is at an all-time low, it’s important to remind yourself exactly why exercise is a non-negotiable piece of living a good life. It may just be the secret ingredient you need to re-energise that exercise routine and start sweating again on the reg.

Let’s do a quick Q&A, so you can get out there and move!

Why is exercise a necessary part of life?

You know that feeling you get after exercise? That rush of endorphins that makes it all worth it it feels good, right? Endorphins are a natural way to fight stress, pain, anxiety and depression.

Exercise, in general, prevents disease, and the more active you are, the less likely you are to develop cardiovascular disease, osteoporosis, some cancers, type 2 diabetes, or have a stroke.

Why is exercise so important?

How often do I need to exercise each week to be considered “healthy”?

Well, according to the Australian Government’s Physical Activity and Sedentary Behaviour Guidelines, adults between the ages of 18-64 should be active most, if not all, days of the week.

What that actually looks like in a regular week is:

  • Around 2.5 to 5 hours of moderate intensity fitness OR
  • 75 minutes to 2.5 hours of high-intensity physical activity

But a healthy combination of both will do you just fine! As long as you’re making an effort in your day-to-day to move, especially those working in an office environment, you’ll be better for it especially in old age.

How can I make time for exercise when I’m SO busy?

Good question! When we have many conflicting interests in life, exercise is often the first to go in replace of a new job, a new baby or a new relationship.

Here’s a few tips to get you back to where you need to be: 

Commit to 30 minutes each day.

Before work, at lunch, or after, we can all restructure our days for just 30 minutes to a better, healthier you.

Change your diet and the exercise will follow.

This is a simple tip for anyone who “can’t be bothered” with an exercise routine when their diet is unhealthy and making them feel sluggish. Ditch the bad diet and you’ll feel more compelled to match your fitness to your food.

Make plans with a friend to get sweaty.

It could be a lunchtime jog or an after-work yoga class. When there’s plans, cancelling can be more of a hassle than actually just turning up and working out. Pick a friend or your partner who will stay accountable and encourage you to stick to a routine.

 

How can I make time for exercise

Help! How do other people structure their exercise routines?

Completely lost on how to mentally prepare yourself for exercise? Take inspiration from the routines of people who love exercise and make it an essential part of their every day (really!).

Find an exercise and make it a hobby. For example, in a Forbes article, celebrity CEO Richard Branson is known to mix up his routine with extreme sports, ranging from kitesurfing to yoga and weights. Payal Kadakia, CEO of Fitness app ClassPass, runs every morning and supplements her weights sessions for dancing, barre and core workouts. Vogue Editor-In-Chief Anna Wintour makes time for exercise every day on the tennis court. Rock climbing or snowboarding, anyone?

What if I’m not busy, but just in an exercise rut?

Making excuses is the first resistance to exercise. When we acknowledge that actually, there is time, we open up new possibilities for living a healthy life. If you’re stuck in a rut (very common during those colder months!), try exercising at different times each day and assess which time feels best for you.

As for anyone, mixing up the types and styles of exercise you’re doing will keep you motivated and accountable to your health goals.

So now to you: how will you make time in your day-to-day to exercise (and stay motivated)? We’d love to hear your best exercise hacks and tips in the comments below.

You may also like

We're Turning Pink for Breast Cancer Awareness Month

Guide

We're Turning Pink for Breast Cancer Awareness Month

For the month of October, we're releasing a limited range of McGrath pink underwear styles, with 100 percent of the profits from each item going directly to the Mcgrath Foundation.  Shop our McGrath pink collection. 100% of profits go to the McGrath Foundation. Padded Shaper Crop Bra > Classic Bikini > Original Boxers >  Giving back is a core value for us. Being an underwear brand, we have a natural affinity with the McGrath Foundation but our connection also runs deeper - many reviews on our website are from people sharing their love for the natural softness, breathability and comfort of its bamboo bras following breast cancer-related surgeries.  In fact, bamboo is one of the most soothing fabrics to wear while recovering from surgery or having chemotherapy and radiation treatment. Bamboo is naturally antibacterial so it can be worn against the skin without risking infection, it wicks moisture away from the skin and absorbs excess perspiration (a side effect of cancer-related hormone treatments) and it is super soft and kind to even the most sensitive skin.  We're proud to support the McGrath Foundation, the Australian organisation funding McGrath Breast Care Nurses who provide every type of support from emotional to physical for individuals and their families experiencing breast cancer. 100% of profits go to the McGrath Foundation. SHOP NOW Note: This exclusive collection is available on our AU and NZ website's only.   

How To Check Your Breasts

Guide

How To Check Your Breasts

What’s the first thing you think to look for when you hear the phrase ‘check your breasts’? It’s often the idea that you’re looking for a lump. Right? Did you know that there are actually 12 symptoms of breast cancer that can help you be more confident to report a persistent breast change? We bet you also didn't know that the changes to look out for are very similar for both women and men. October is Breast Cancer Awareness Month, an annual campaign to raise awareness about the impact of breast cancer. Breast cancer is the most commonly diagnosed cancer in Australia, with 9 people losing their lives to the disease every day. According to the National Breast Cancer Foundation Australia, 1 in 7 women are diagnosed with breast cancer in their lifetime and about 1 in 700 men are diagnosed with the disease too. But thanks to research the ​​relative survival rate for breast cancer in Australia has improved from 76% to 91%. As a brand that creates intimates - it seemed fit for us to use our platform to talk to breast cancer and use the month of October to simply be breast aware - because if you grow them, you should know them.  So, what should my breasts feel like? Firstly, it’s important to acknowledge that only you can really know your breasts. The way breasts look and feel will vary for every person. That is why it is so important to be breast aware as this will ensure you can acknowledge a change - if there is one. Remember, October is a reminder to check your breasts - but checking should be made part of your monthly routine. “Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.” Source: nationalbreastcancer.org What are the 12 symptoms? The following 12 signs are things to be aware of. Yes, sometimes it is just your body but a change noticed that is persistent - is best checked by your doctor. It is important to note, different people have different symptoms of breast cancer. Some people do not have any signs or symptoms at all. New lump in the breast or underarm (armpit) Thickening or swelling of part of the breast Irritation or dimpling of breast skin Redness or flaky skin in the nipple area or the breast Pulling in of the nipple or pain in the nipple area Nipple discharge other than breast milk Any change in the size or the shape of the breast Changes in the shape of the nipple Pain in any area of the breast Growing veins Nipple retraction Thickening of the nipple or breast skin How should A breast self-exam be performed? In the Shower With the pads/flats of your 3 middle fingers, check the entire breast and armpit area pressing down with light, medium, and firm pressure. Check both breasts each month feeling for any lump, thickening, hardened knot, or any other breast changes. In Front of a Mirror  Visually inspect your breasts with your arms at your sides. Next, raise your arms high overhead. Look for any changes in the contour, any swelling, or dimpling of the skin, or changes in the nipples. Next, rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women’s breasts do, so look for any dimpling, puckering, or changes, particularly on one side. Lying Down When lying down, the breast tissue spreads out evenly along the chest wall. Place a pillow under your right shoulder and your right arm behind your head. Using your left hand, move the pads of your fingers around your right breast gently covering the entire breast area and armpit. Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast. What does a lump feel like? A new lump is one of the most common signs of breast cancer. Lumps that are breast cancers can vary. For example, they may be painless or painful. Lumps can also be a sign of a benign (non-cancerous) breast condition. However, if you have found a new lump or breast change, it is important to see your doctor so that it can be checked by a health professional. When should I see a doctor? A breast change doesn't always mean it is ‘cancer’. However, being breast aware is invaluable and if you do see a sign, have a symptom, don't feel right or simply just want to be sure - we encourage it! Early detection gives the best possible chance of survival if you are diagnosed with breast cancer. It is important to remember that breast awareness does not replace having regular mammograms and other screening tests as recommended by your doctor. Some people diagnosed with breast cancer have signs or symptoms. However, some women have no signs/symptoms and the breast cancer is found during a screening mammogram. How often should I get a mammogram? In general, women should have a yearly clinical breast examination by a doctor beginning at age 20 and start having annual mammograms beginning at age 40. BreastScreen Australia offers free mammograms to women aged between 40 and 74 years. If you experience any breast symptoms or unusual changes, see your doctor without delay. If you have a strong family history or you are concerned that you may have an increased risk of breast cancer, always talk to your doctor. Your doctor will help you assess and manage your breast cancer risk and will advise of any additional precautions or screening you may require. Mammograms are not recommended for male breast cancer screening in Australia. However, other tools to check include a clinical breast examination, an ultrasound and a biopsy.  So, do men get breast cancer? So many people assume breast cancer affects women only. Breast cancer affects both men and women, because men and women both have breast tissue. About 1 in 700 men are diagnosed with breast cancer* in Australia. If you are a man or are reading this and have men in your life - it is important to make them always aware and let them know that if there are any new and unusual changes to their breasts - they should be aware and seek attention. Our platform is open to #EveryBoody For the month of October, we will use our platform to talk to breast cancer awareness and share insights through personal stories. Our platform is open to #EveryBoody. If you have a story you would like to share, want to share someone else's story or have someone you want to give a shout out to - please reach out to us. We would be honoured to share your story and your message. As one of the most common cancers in the world and a cancer that has touched so many in one way or another - simply starting the conversation and education pieces like this will help lead to an increased awareness.  Contact marketing@boody.com.au to share a story.  Sources: https://nbcf.org.au/about-breast-cancer/detection-and-awareness/breast-cancer-symptoms/, https://www.nationalbreastcancer.org/breast-self-exam, https://www.breastcancer.org/symptoms/testing/types/self_exam, https://nbcf.org.au/about-breast-cancer/breast-cancer-stats/

5 Lounge-Worthy Essentials

Guide

5 Lounge-Worthy Essentials

Home. It’s where you’ll find most of us these days. The shift in routine, workstations and how time is spent has meant a change in attire too. Comfort-first is a mantra we’re all about and something we’re reaching for more than ever. Our collection of organically grown bamboo sleepwear and loungewear essentials are soft, simple and sustainable. Organically grown bamboo is highly breathable, comfy and soft. It is perfect for garments that sit close to the skin like underwear, socks, sleepwear and loungewear essentials.  So, whether your plans as of late consist of organising your wardrobe, labelling your spice drawer, baking many many cakes, writing journal entries, working remotely or binging your favourite TV show - do so in something that's good for you and good for the planet.  Our essentials are comfort-first, lounge-worthy and perfect for easy days. Our timeless designs, fits and colours are versatile and made for home and beyond.  Discover an easy to wear collection of pants, layering pieces, jumpers and accessories that are made for you to be comfortable and feel comfortable in.  So go on, make yourself a cup of herbal tea and place yourself in the corner of the lounge (our biased opinion of the best spot). Now that you have made yourself comfortable, keep reading our list of 5 lounge-worthy essentials.  The Downtime Lounge Pant Okay, we’re just going to call it. They’re the most comfortable pants you’ll ever own. Our Downtime Lounge Pants are soft to the touch and light to wear. Crafted with a wide waistband, a gently-snug draped fit, a tapered leg and comfortable, fitted ankle cuffs. These easy to lounge in pants are complete with side pockets - perfect for snacks, phones and remotes that definitely won’t get lost in the lounge again. Pair back with our Downtime Lounge Top for the best loungewear combo for comfort.  The Matching Set It's the new leisure suit, with plenty of stretch and comfort. The matching set is our go-to for long days spent at home and perfect for zooming, lounging and napping. With little effort, a matching loungewear set allows you to look put together with ease - simply match the colour from top to bottom and you’re good to go.  Our favourite matching sets? Try the Downtime Lounge Top and Pants in timeless colours Storm and Black. Discover Athleisure - the perfect balance of comfort wear and low impact activity wear, crafted in a breathable blend of organically grown bamboo and organic cotton. Made to warm up, cool down and lounge around in.  The saying goes, if it matches it counts as an outfit right? Discover our soft, simple, and sustainable sleepwear collection, made with organic bamboo to create the most comfortable pj’s. Earth inspired colours Storm, Dove, Dusty Pink and Black make this matching sleepwear set look so put together, crafted in luxuriously soft sustainable materials - no one will pick you’re even in your pyjamas.  The Layering Hero Curl up on the lounge in our round-up of investment, timeless staples that play well inside and out., our certified organically grown bamboo pyjamas, loungewear and athleisure are comfy, breathable and soft to touch. Organically grown bamboo is thermoregulating and anti-static, making it perfect for garments that sit close to the skin. Naturally eco-friendly and hypoallergenic - wear our basics on their own or layer. Discover our Women's Long Sleeve Round Neck T-Shirt, Long Sleeve Bodysuit and Cami Top. The best part - our basics are so versatile and perfect for home and beyond. Ahh, now you’re comfy.  The Answer To Toasty Toes Perfect for cosy days at home. Our Chunky Bed Socks are soft, comfy and warm. Featuring a loose leg opening and two-tone colour weave, our Chunky Bed Socks will fall softly on your foot and sit comfortably mid-calf. Crafted in a thick, soft knit for all-over comfort, our warm bed socks for women will keep you warm and cosy and won't slip. Now we have that sorted. Extra snacks for family movie time? Check. Facemask on? Check. Essential oils burning? Check. The Wrap-Yourself-In-This-All-Day A versatile way to add a little warmth to keep you cosy on the inside and out. Our Cosy Knit Wrap is 100% organically grown bamboo and 100% soft, warm and easy. The Cosy Knit Wrap is crafted in a heavyweight true knit. Luxuriously soft and premium to touch, the Cosy Knit Wrap is made with a two-tone effect and soft drape and is that extra piece of warmth you will reach for. Discover in Storm, Dove, Dusty Pink and Black.  Shop and discover more sleepwear, loungewear and accessories and tag us in your best lounge looks @boody. #EveryBoody