How can you use time management to improve your physical fitness?

I would suggest that you only assess your baseline based on the volume of training you do today. Most smartwatches or phones has some health measurement you can use. Check the following: 1 Are you getting enough sleep? 7-8 hours recommended 2 How many steps per day are you getting? 8-10k recommended 3 What is the volume of 'intensity minutes' you are getting per week? 150 moderate minutes recommended or 75 minutes vigorous Using this baseline, reverse engineer a schedule that allows you to improve. Sleep: Schedule 'wind down' time. Avoid eating 3 hours before bed, drinking 2 hours before bed, screen 1 hour before bed. Exercise: Use time blocking to schedule walks, runs and training. Keep yourself accountable.

First up, the basics.. What do you want to change and achieve? What is the plan/workouts to get you there? How much time will you need per workout to progress gradually each week and month? What food will you require to help you? Rest, recovery too Then plan in your week in advance, alongside work, play and rest Build in contigency plan for work emergencies ( shorter workouts, home workouts) Long term criteria Making your wellbeing as non negotiable as your career Changing your mindset Realising that working at the expense of your wellbeing is a false economy Too daunting to work out all at once on your own...? Get a great coach to help!

Assessing yourself objectively is a great idea to establish a baseline. Once the baseline has been set, you should focus on tracking the behaviours that will move you closer to your goals. For example, if your goal is to lose body fat and build muscle sustainably, you'll benefit from tracking the following behaviours: - How many training sessions you did each week - Weight, reps and sets for each exercise in the gym - Daily step count - Meals with protein

Setting SMART fitness goals is...smart. Setting SMART fitness goals and taking the power of pre-commitment is genius. Pre-commitment is a strategy that can dramatically enhance your likelihood of following up with a goal. Tell someone else about it instead of just keeping your goal to yourself. Tell your family and friends. Post it on social media. Hire a mentor or a coach who will also be committed to your success.

You can also skip SMART and simply measure the direction you want to develop in. In some ways this is even easier and leads to long lasting routine changes and results. Let's say I want to improve by walking more outdoors as the health benefits are well documented but you find it hard to do because of your work schedule. Establish a baseline of where you are today and incorporate a small schedule change that allows you to take some calls/meetings while walking outside. This initial change will trigger a follow up to see what else you could change to further the same goal and by repeating this over the cause of several months those small iterations will have compounded into significant change. Celebrate the small wins. Rinse and repeat.

Scheduling is vital. If you schedule the time and protect it from other meetings and interruptions you're more likely to do the routine. Telling yourself you'll 'do it later' is a sure way to run out of time and willpower!

The most significant difference between those who achieve their fitness goals and those who don't is that the ones who end up spinning their wheels simply exercise. The ones who achieve their goals and beyond train. Exercising is accidental physical activity that elevates your heart rate. Exercise is excellent for your mental health and cardiovascular fitness. However, you need more than just just just exercising to get the results you really desire. Training, on the other hand, is goal-oriented, focused and planned physical activity. Training is progressive and personalised to your current level and goals. Training delivers transformational results.

Everybody does not have the room to leave fitness equipment out and ready to be used at a moment's notice. There are a couple of tricks to use though (nudging): - Want to run in the morning? Make sure you pick out and leave your training gear and clothes just next to your bed. When you wake up you will default to the easy path which will be to put the clothes on and then you're ready to go! - Want to do yoga in the evening? Make sure your mat is in a visible place so when you start your wind down routine it is already there to be used. - Etc Figure out small ways to send yourself signals that makes it easy to do the right thing. Nudging is a technique that works.

When you get started you will notice that some types of training will be easier and some will be harder for you to do simply because you are more or less motivated. A good example is the runner who do not like to do strength training: - Dropping a few running calendar blocks in will be easy to execute and to keep the cadence and consistency up. When your schedule changes, it will also be easy to just move the block and still execute. - However, consider implementing a stronger framework around the training you need to do but feel less motivated to do. This could be also adding them as time bound tasks with reminders in a task manager. Doing them together with someone, etc. This will increase the likelihood that you follow through.

Journaling is a great way to complement the pure data driven approach. This will also allow for you to start getting a better understanding of how you feel during your progress. Start documenting and after 2-4 weeks review: 1. What you intended to spend time on 2. What you actually spent time on 3. What it felt like doing it This might allow you to identify common themes and potential blockers that lie outside of what you already knew.

Accountability can be really useful, scheduling your routine with another person helps. Or even just telling folks that you have set aside the time for fitness will mean you are more likely to complete the routine.

This article emphasise fitness related activities. The question starts with How can you use time management. Here are some activities how to have more time: a) Remove time eaters -Stop watching TV; -Plan better your daily and weekly activities; -Plan time for yourself. b) Actually do exercise -It doesn't need to be a gym (do it at home); -It doesn't need to be 1 hour (let it be 5 minutes); -It doesn't mean that you should be an athlete (do it recreational).