The Busy People’s Guide To Fitness

“I don’t have time”, “I’m just too tired”, “I can’t afford to go to gym”, “Healthy food is so expensive and takes longer”; these are some of the common excuses we normally give or hear when it comes to health and fitness.

Just how true are they? Until we stop giving excuses, nothing will ever be done. Same goes to keeping fit and taking care of your health: it’s possible to be healthy and stay fit with a busy schedule.


These are the key points to remember if you truly want to get fit and healthy no matter how busy you are, according to Lyn Kong, certified CrossFit trainer and fitness coach:

1. You only need 10 minutes for three times a week
An efficient 10-15 minutes workout done at least three times a week is what your body needs in order to stay fit and healthy. The reason why it’s done for only three times instead of on a daily basis is because of the short and intense workouts. Your body will need an appropriate amount of time to rest and recover before it gets ready for the next session. In short, as long as you’re doing the right combinations of movements, you only need to spend 10 minutes of your time for three times a week.


2. Eat (fresh and natural) like a caveman
Many people make a grave mistake when it comes to fuelling their bodies. Because of how busy we are, we tend to choose food that can be prepared within a short time; not taking into account its nutrients and whatnots. We rely heavily on processed food, which eventually leads us to another problem. Research has shown that our modern diet, which mainly consists of refined foods, trans fat and sugar, is the culprit for diseases such as diabetes, obesity and heart disease. Take a cue from your caveman ancestors and consume more of these: lean meats, eggs, fish, seafood, nuts, seeds, fruits and veggies.

chicken rice meal

3. Must-dos: The before and after
Your training sessions should follow this order:

  • Warm-up
    Warming up is an essential part of your training programme. A proper warm-up will increase your body and muscle temperature. Basically, it prepares your body and muscles for a full workout and getting it into the right mode for hard exercise.
  • Training plan
    Create the appropriate training plan, something intense yet fulfilling.
  • Cool down and stretch
    Cooling down after a workout session is just as important as warming up as it tells your body that your exercise session is over, and that it’s time to go back to normal.


4. Plan your training programme
Since you have a busy schedule, you’ll want to have a time-efficient way to maintain a healthier lifestyle. The big question is, how can you fit exercise into your very busy schedule without making any huge adjustment? First, determine what you want to achieve with your workouts. Next, decide which days of the week will be your ‘workout days’. If you’re super busy and just starting out, plan for a 10-minute training programme. If you’re ready to take it up a notch, try a 20- or 30-minute programme.


5. Adopt new mentality: Fitness as a lifestyle
Keeping fit and staying healthy is not a one time thing, it’s a lifetime thing. It’s intricate and ongoing, and it’s up to you to nurture your physical and mental wellbeing. Aside from the two key components of health and fitness (exercising and eating well), you also need to sleep well, stay properly hydrated, be exposed to a good dose of sunshine, enjoy some good company, and have a positive, can-do attitude!



Get the Lyn Kong’s Guide to Fitness for Busy People book.

Photo credit: LAZADA

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