5 Easy Fitness Tips to Get Moving Before or After Work

Sometimes life has a way of interrupting your plans, especially when it comes to staying active and working out. Many would argue this has as much to do with your schedule as it does willpower. We’re not going to bother exploring those ideas today. Instead, we’re going to focus on getting you up, getting you active, and burning those calories. There are arguments to be made about the benefits of breaking a sweat in the morning or before work as opposed to doing it later in the evening or after work. What really matters, though, is that you get it done. The trick is making sure you follow through and that you stay on a consistent schedule. These fitness tips will help.

Early or Late Workout, That’s the Question

We’re advocates for working out, period. If you find time to get it done, that’s better than nothing. However, there are certainly benefits to working out early in the morning. The most important of which is that exercise and cardio can boost your energy throughout the day. Furthermore, a recent study shows that earlier exercise, or a routine before work, is more likely to be followed. By the time you reach the end of the day, you’ve probably had to deal with an entire day of strenuous or stressful activities, and it can be difficult to feel motivated to exercise. That said, you need to choose the appropriate schedule for your lifestyle and habits. If you find yourself extremely fatigued at the end of the day, you might want to consider doing exercise earlier. Otherwise, any amount of exercise is the goal here.

No matter what time you choose to get active, here are some tips that should help you stick with your routine. Dedication and willpower are important too, so don’t let those evaporate over time.

Get More Sleep

This one is tough, especially for the folks who work long hours and have children. Sadly, it’s extremely important. Even if you’re dieting properly, working out regularly and maintaining a fairly active lifestyle, depriving your body of sleep can hurt you in the long run. According to an analysis by Columbia University, adults who sleep fewer than seven hours per night tend to be much heavier, pack on weight faster and take longer to lose it. This is because sleep can help boost metabolism and keep your body running at optimal levels, thus burning more calories throughout the day. Plus, the more you weigh, the less motivated you will be. In addition, a healthy amount of sleep will cut down on your hunger levels and late-night snacking, and it will even help keep your brain more focused and more motivated so you can stick to that new exercise routine you just started. If you really want to stay consistent and get your workouts done, it’s best to make sure you’re getting at least eight to nine hours of sleep each night.

Track Your Schedule and Hold Yourself Responsible

When you have your schedule planned out in advance, it helps you better visualize deadlines. Not only does this keep you on track, but it allows you to hold yourself accountable when you miss a deadline or fall behind. That’s exactly why you should be tracking your workout schedule on a calendar, planner or even in your smartphone.

Don’t approach each session with a mindset that it’s okay to skip, because then you’ll fall out of the habit. Ensure that you stick to your schedule, which means don’t deviate, and hold yourself responsible when you miss your workout sessions.

Tracking your schedule also helps you keep up-to-date with your progress. For example, you can see how much weight you’re losing (or gaining) each week, how your routines differ and much more. This step goes hand in hand in setting an initial goal for yourself. Set a goal, and track your improvements.

Pack Your Gear Beforehand

If you work out at home, this may still apply.

Regardless, you should pack all the gear you use for your workout beforehand. That includes any food, snacks, water, weights or clothing. Make sure everything is in your gym bag the night before, or before you leave for work. Don’t forget about the latest health and fitness technology you can use like a Fitbit, smartwatch or fitness tracker.

Another great idea is to dress appropriately. For example, women can wear a sports bra underneath their clothes to save themselves a step later. The same goes for men. Why not wear that wife-beater or tank top underneath your dress shirt? It’s also a great idea to keep some spare clothes, gear or whatever you need in your car, at work or in your locker. That way if you forget to pack something, you always have a backup available.

It’s pretty common for people to skip a workout because they’re unprepared, but don’t fool yourself. That’s nothing but an excuse. Naturally, if you make sure you’re always prepared, then you’ll be more likely to follow through.

Fuel and Hydrate Your Body

This may seem obvious, but many people ignore this basic concept. Before any workout, cardio or exercise routine, fuel and hydrate your body. It will give you more energy, and it will make you feel much better.

We’re not just talking about eating before a workout or hydrating in the middle of a routine, either. If you exercise in the morning, then continue to hydrate yourself with plenty of water throughout the day. If you exercise in the evening, do the same thing leading up to your routine. You’ll want to eat healthy throughout your day, as well. Eat a balanced meal for breakfast, lunch and dinner. Don’t skip meals because you’re too busy.

If you don’t provide your body with the fuel and hydration it needs, you’ll find yourself fatigued much faster. That means you’re more likely to skip your workout when it comes time.

Find a Buddy

One of the best ways to stay motivated is to garner positive encouragement from someone else. That’s why it’s always a great idea to find a workout buddy.

The most difficult part about this is finding someone who can work with your schedule. A great way around the problem is to visit a local gym or workout center near you and scope out some folks that would be a great fit during the time you’re there. It may sound silly at first, but hey, if they’re at the gym and they’re trying to stay active, there’s a good chance they could use a motivation partner too!

Besides, if you know someone is waiting for you to start their own routine, you’ll be more likely to show up and do so on time. You wouldn’t want to ruin their schedule, would you?

By Sarah Landrum: Sarah Landrum is a freelance writer and the founder of Punched Clocks, a site all about finding career happiness and success. For more from Sarah, subscribe to her newsletter and follow her on Twitter @SarahLandrum