A challenge I have during weekdays is finding time to exercise. I used to have a gym membership before covid, but even then I didn’t go consistently. I preferred to do group classes, so I had to look up class schedules, make plans around it, get changed, pack my gym bag, and drive to the gym. There were too many steps involved.
What I Learned About Myself
Now working from home, it’s easy to find myself sitting in front of the computer all day. Before long, it’s the end of the day. When the sun is down, my body doesn’t feel like exercising. It’s dark and there isn’t much I can do outdoor. I’m tired from working all day, and I need to prepare dinner prep.
As I observe myself, I reached the following conclusions.
- If the exercise involves too many steps, I won’t do it.
- It’s highly unlikely for me to work out after work at night.
- I know a short exercise routine is better than nothing.
- I need to do it in the morning before work, and make it ridiculously easy to start.
My 3-minute Workout
With the above in mind, I designed a simple 3-minute workout that I will do first thing in the morning.
Now I wake up, get a glass of water, and do the following in my room.
- Push-ups: I plant my fingers strong, tuck my elbows in, and try to maintain a perfect plank the whole time.
- Squads: I keep my arms extended with a wide stance, bend my knees to 90 degrees, and return to the original position.
- Standing Crunches: I first interlock my fingers behind my head. I raise my left knee, rotate my upper body to the left, and touch my left knee with my right elbow. Repeat on the other side with right knee and left elbow.
- Jabs: I take an athletic stance and do punches. Alternate left and right.
- Kicks: I take an athletic stance, raise one leg at a time, and kick at waist level. Alternate left and right.
When I did this routine for the first time, I started with doing only five of each of that above. It was absurdly easy that it took less than minute, but that is the point. The hardest thing is to start, so lowering the barrier to start is key. I do the same number on each so there is less number to keep track of.
After the workout, I log the number in my daily habit tracker and enjoy a short burst of triumph.
I set two rules for myself. First, I do this workout first thing in the morning. Second, I do at least as many as the previous day. That means I have the option to add (only) one each day. For example, I did 24 of each yesterday and the day before. This morning I felt ready to do my 25th push-ups, so I added one.
I do it in my pajamas. I know some people suggest sleeping in workout clothes to make it easier to work out the next day, but I am not quite ready to do that yet. My pajamas are too comfortable to sleep in. Plus, it’s one less thing I need to do!
What You Can Try
If you are looking to add a bit of exercise in your life, design something absurdly easy that you can’t say no to. The key is consistency, and build on it as time goes. Don’t make it too hard at the beginning, or scale up too much too quickly. When you burn out, you stop doing it. That’s the worst outcome.
You don’t need fancy equipment or gym membership. It costs nothing, requires no planning, and doesn’t need you to go anywhere. The possibilities are endless. Go for a 5-minute run or a 10-minute walk. Build your own routines like mine, and substitute with what you prefer. Regular push-ups may be hard, so feel free to use your knees for support. Or do give push-ups, do something else, and do another five. Mix it up, and play with it.
Once you figure out a routine that works for you, try to stick to it, but keep an open mind: you can always change things around. The choice is yours.