Small Steps To Ease Your Busy Schedule

Published September 28, 2018 10:00AM

Short On Time

It happens every year: As soon as the leaves change color, your schedule kicks into high gear. Whether it’s back-to-school, peak training for your fall marathon or a flood of deadlines at work, September can leave most of us feeling like there aren’t enough hours in a day. But small steps can streamline your never-ending to-do list—take it from the experts.

“When things get busy, one of the easiest things to forget is hydration. Get in the habit of placing a glass of water on your nightstand, so when you wake up, it’s right there to start your day. Your body naturally gets dehydrated overnight, so starting your day with a glass of water will give your body an immediate boost to get hydrated for an active day.” —Amy Gosztyla, head coach of women’s cross country, Yale University

“When there isn’t time to go through a whole prehab routine, small activation exercises done frequently lay the foundation and can be done unnoticed: toe exercises while on the commuter train, glute activations while standing in line and practicing good posture while sitting at your desk.” —Jennie Hansen, physical therapist

“During the back-to-school rush, it can be hard to make time for workouts because you always feel like you’re missing out on quality time with your kids. That’s why it can be really fun to combine the two! Set up a circuit or obstacle course in the backyard with sprints and bodyweight strength moves everyone can do. If your kids are younger, put them in the jogging stroller, or do five-minute tempo intervals interspersed with one-minute sets of baby-weighted squats.” —Jennipher Walters, CEO, Fit Bottomed Girls & Fit Bottomed Mamas

“Your run provides the perfect opportunity to hit the reset button on your brain with a moving meditation. Pick a mantra that is positive and has meaning to you: ‘I can do this,’ ‘Joy in every step’ or ‘I am powerful, I am peaceful, I am me.’ Clear your mind of your to-do list and keep the focus on the words.”—Sarajean Rudman, Ayurvedic practitioner at balastrong.com

“When falling back into a routine, make morning protein a priority.Research shows that getting 20 grams of protein at breakfast can help you feel fuller longer, while giving you energy to tackle the day. Stock up on easy, grab-and-go protein foods, like hard-boiled eggs, Greek yogurt, peanut butter and whey protein for smoothies.”—Kim Schwabenbauer, nutrition professor and triathlon coach at Fuel Your Passion