Your No-Excuses Back to School Workout Plan

| August 12, 2009 | 4 Comments

workoutThat’s right, I said it, “back to school.” The dog-days of summer are coming to an end and books, backpacks and busses are just a few weeks away. This year as your family starts a new school year full of activities, make sure that everyone (including busy mom and dad) is getting an adequate amount of exercise. A new school year is the perfect time to develop a regular exercise routine.

The American Heart Association recommends 30 minutes of physical activity for adults each day and children should aim for 60 minutes of activity. It may sound like a lot, but with planning and preparation your family can make this school year the year of health and fitness.

Here are some suggestions for your no-excuses back-to-school plan:

  • Just say no: Band practice, flute lessons, Girl Scouts — many of us get ourselves and our children involved in too many activities, leaving little time for ourselves. Think of exercise as a personal time to relax and not a burdensome part of your schedule. Would you cancel a massage at the spa (gasp!)? Learn to say “no” when activities conflict with your personal fitness time.
  • Think Ahead: Have a map of what you’re going to do and for how long on your exercise days and then block out that time on your calendar just like you would a lunch date with a friend. Make it more difficult to back out by prepping your workout clothes or gym bag in advance or meet a friend at your favorite group exercise class.
  • Get Personal: Plan time (and budget) to meet with a personal trainer or tap an online program to map out a workout program that is customized just for you. Or, buddy up with a co-worker, neighbor or favorite pet to keep you honest with your scheduled fitness time.
  • Be Realistic: Don’t lie to yourself by marking your calendar every day with a lengthy exercise routine when you know you’ll probably only fit it in three times per week. If you can’t block off a single span of time to hit your workout, try taking two or three fifteen-minute walks at different times in your day. Lunch breaks are a great time to walk for 20 minutes down the block or take a stroll around the parking lot while waiting for kids after school.
  • Be Active All Day: So busy you can’t even think straight? Fit exercise in whenever and where ever you can. Park the car at a distance, take the stairs, visit a co-worker’s desk instead of sending an e-mail, pace when you are on the phone and stretch when you watch television. Add it up, and you’ve created a more physically active day.

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Category: Featured, Health & Fitness

About the Author ()

Katie Hasse is the fitness writer for Chicagonista and a fitness fanatic. In addition to working in fitness PR, Katie enjoys cycling, running marathons, triathlons, skiing and just being active. When not working out, Katie can be found hanging out with friends, traveling or experimenting in the kitchen! Follow Katie on Twitter at or check out her blog at

Comments (4)

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  1. Michele says:

    I need to get my butt in shape! Oh, by the way, I’m feeding your blog RSS through the CRAVE Chicago twitter account. For the next month, your blog posts will filter through as tweets listed like this “CRAVE Chicago reads: YOUR BLOG POST TITLE” 🙂

  2. Back to school blues? Don’t sacrifice your workout routine, check out easy ways to stay fit for the fall!

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