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Find your 30!


Posted by Cags R under General on 16 October 2012 at 11:00 PM

Sometimes, it is very easy to find yourself saying 'I don't have time' or 'When would I fit that in?' - the daily routine has become more a never ending to-do list where time slips away into mundane tasks and general life admin! But the fact is, a worrying proportion of society struggles to find 30 minutes in their day to get active - and their health is suffering because of it.

That's why we thought we'd help you out, below is a breakdown of the essential time demands on the average working adult; sleep, eat, work, commute and (most precious of all) free time! Naturally you'll be thinking; 'Hang on, what about the school run, the pub quiz and the surprise dinner with the in-laws?' but the point we want to make is that there are loads of little parts of your day where you can add in more activity!

Find your 30 minutes of physical activity a day

Cycle your commute, stand at your desk, walk the kids to school, ditch one tv show for a quick paced jog - the possibilities are endless so let's make the change. 

Check out this great guide suggesting way you can carve 30 minutes of exercise into your daily routine - Life Hacking - 30 Mins of exercise a day

On February 1st 2012, Dr. Andrew Murray challenged you to Do 30 minutes of physical activity every day for a year. This is a Challenge that we know the majority of the Tribesports community will be able to tick off, it's obvious from the hundreds and thousands of Challenges completed, which is why we are asking for a little more from you this week. We want you share this Challenge with your friends, family and colleagues in order to ensure that everyone is leading a healthier life this year!

Check out this awesome visual lecture from Dr Mike Evans who went viral with his video 23 and a half hours:

How do you fit exercise in your routine? Share your life hacking tips below!

  • Encourage

    encouraged this.



    I have made the commitment to myself and my family that I will prioritize exercise. Exercise is up there with preparing meals, doing the washing and cleaning, it is an essential, a non-negotiable part of my day. If that means I miss out on a few TV programs, so be it, my health is much more important. I will plan out my week, taking note of organized activities that I have to be at, and then plan negotiable activities around my exercise. I have a few gym classes I like to attend, so meals are not always served at 6pm that night. Other days, I will fit in a short run, and my core workout around family activities. But the key is, I will not go a day without exercise; I feel stressed, grumpy and unable to cope as well if I don't exercise. I have a busy life working as a teacher, and Mum to 3 teenage daughters. At the very least, I will walk at lunchtime at school, and then do core work at home. On the weekend, I will do one long run, as well as supporting the girls in their physical pursuits.


    Totally know what you mean about the roller-coaster effect @kmsence - my house mates drive me crazy cos they think you have to be part of a gym to exercise, as they're currently not members they're getting hardly any exercise in their average day!

    Teresa D and Jennifer P encouraged this.


    Really interesting post. 30 minutes is not all that hard to fit in. Some press-ups while boiling the kettle, getting off the bus a couple of stops earlier (or not getting the bus at all and cycling) are all small things to help us be more active! You don't need to run a marathon each day, just get that heart pumping and those lungs working!

    encouraged this.


    I divide my working day in 30-minute blocks and take a 5 minute break every 25 minutes. Those 5 minute breaks are great for knocking out a few push-ups, chin-ups, pull-ups, crunches, etc. and you can easily accrue 30 minutes throughout the day.

    Cags R and Jamie L encouraged this.


    i changed my job and i now manage to fit in 45 mins before i go to work - i had 20 sessions with a personal trainer which has helped me to understand more about the most effective exercise and it has paid off i have gone down 2 or 3 dress sizes and feel so much healthier! i would recommend looking at whats important in your life - the change in job has had a massive positive affect, worth the drop in income saved on petrol time and stress!

    Cags R and Jennifer P encouraged this.


    I have a routine of weights' day - rest day - push day - rest day...etc. But on my 'rest' days I always try and do a little something that I can fit in while I'm answering emails or the like. I've got a note on my cork board that says 'pull in abs, hold for 10 seconds, relax. Repeat x 4'. I think the fact that my disability makes it a little more difficult to maintain good posture might actually be a good thing because remaining mindful of how I'm sitting and holding myself is a workout on it's own! haha


    I have been doing this challenge for over 230 days. It has made me walk more, do more pilates and do more on the exercise bike. Which reminds me, I have to do my 30 minutes on the bike before I go out again........see you all on the 30 minute a day challenge.

    Cags R encouraged this.

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