You know that it’s good for you, but how do you fit in exercise when you don’t have time or simply despise the gym?

Research has found that regular exercise can make you smarter, help prevent Alzheimer’s disease, prolong your life and it’s more effective than dieting for maintaining weight loss.

The benefits are great, but finding the time and mustering up the motivation to work out is another story. As a working mom, I know all about feeling like there is just no time left for a workout.

Thankfully for you and I, there are realistic ways to squeeze in workouts when you don’t have the time or the inclination to hit the gym…

1. Manageable morning workouts

You don’t have to wake up at 5am to hit the gym.

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If you have to get your kids ready for school, make lunches, and do the school run before work, here’s a realistic quick morning workout plan – set your alarm for 15 minutes earlier and follow a 10 – 15 minute online Pilates or yoga workout.

This approach works because you don’t need fancy equipment, it’s quiet (so you won’t disturb your family or neighbours) and, because the focus is on strength and flexibility, you don’t work up a big sweat like you would on a run but you still have a great workout (even in your PJs).

Here’s a great 10-minute full-body Pilates workout to try…

2. Take movement breaks

Everyone can benefit from adding movement breaks to their day.

A study by the University of Utah’s School of Medicine found that two minutes of walking every hour helps offset the health hazards of sitting for long periods of time

It also helps boost your weekly calorie burn.  According to Prof Srinivasan Beddhu, lead author of the study, in a 16-hour day two minutes of walking each hour burns 400 kcal a week, which is not far off the recommended weekly moderate 600 kcal a week exercise goal.

Even if you can’t get up every hour, try walking around the office, climbing up and down a few stairs or marching on the spot a few times a day.

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While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.