10 Tips To Create Habits of Fitting Physical Activity Into Your Busy Daily Routine

61% of people say that fitting physical activity into to their busy daily routine is a challenge.  In fact, lack of time to exercise is the number one excuse for being inactive but not anymore.  Do an activity you like, such as a walk in your neighbourhood for 20-30 minutes, about 2 times a week and build up to 5 times a week to create a routine; you have more chance of sticking with your exercise program if you progress slowly.  Next, schedule it by adding an appointment in your calendar to reserve that time frame for you. If the only time you have is before work, those are tricks you should follow:

1-      For the first week, set your alarm to 6 am or before for 2-3 times a week and relax.  You can practice meditation;

2-      Second week, do what you need to do before getting dressed with your active wear, including your shoes;

3-      Third week, same but this time you’ll get on the move!  Make sure to dress for the weather with many layers if needed.  Sorry there are no excuses with me; we are lucky to live in a mild climate;

4-      Do your exercise program for 20-30 minutes and then get prepared to go to work.

5-      Each week, add one more day of exercise.

6-      And after four weeks of early rising, you get used to it, seriously!!

7-      Keep in mind to increase intensity, type of exercise, and duration.  If you don’t challenge your body, you’ll reach a plateau and you are not going to get the results you are expecting.

8-      Think about adding a resistance or strength program to build muscle mass; the more muscles you have (without being bulky), the more fat and calories you are going to burn.  It is also the best way to protect your bones, improve your posture, and eliminate the risk of having arthritis and osteoporosis.

9-      If you are bored or need a hand with your exercise program, I can step in to challenge you a little!  Contact me now to get more information.

10-    Let’s do Online Fitness!  Click here to know more about it.

  • Recipes

    Spicy Califlower and Chicken Stew

    Cooktime: 25 minutes
    Serves: 4


    I’m moving next month to Calgary and I will miss you and the group of great ladies (Osteofit group).  They all made me feel so welcome. Mel, can you clone yourself and move with me?  I enjoyed all your classes and did feel so much better.  Your spirit and attitude was so positive that it rubbed off on the rest of us. I’m feeling sad but I’m willing to tackle a […]

    - Beth M.,

    Osteofit: Melanie takes her work very seriously and gives to her classes more than 100 per cent. She keeps up with the latest changes and makes sure we have individual attention with regard to our personal health issues. I love our class. We enjoy ourselves as well as work hard to maintain our different fitness levels. Thank you Melanie for your kind and caring ways with your clients.

    - Jodi W.,