At NutriDay we believe that you can’t have a truly healthy mind if you don’t maintain a healthy body. The two go hand-in-hand.At the same time, we understand how hard it is to fit exercise into your already busy schedule. How can one be expected to work, juggle the kids’ needs, do the shopping, handle the various household chores and then somehow make time to exercise? Well, we don’t pretend to have all the answers, but we do have some tips and tricks you can use to streamline your routine and fit these crucial minutes into your day.

Plan and make your meals ahead of time

  • They say that keeping fit and healthy is 70% diet and 30% exercise, so getting your diet right is vital. Use fresh ingredients to make your meals the night before. Pack yourself two lunchboxes, one for breakfast and one for lunch, filled to the brim with all the healthy foods your body longs for. You’ll also save time if you make the kids’ lunchboxes the evening before.

  • Top tip: why not pick up a few of our 150g fruit yoghurts that you can simply grab as you dash out the door in the mornings?

 Be innovative when your schedule doesn’t allow you to

  • Using your time wisely is the name of the game. Next time you go shopping, walk at a brisk pace when maneuvering your trolley through the aisles.

  • Take the stairs instead of the lift.

  • When you’re standing in a long queue, use the time to do calf lifts by standing up on your tiptoes, and then slowly lowering your heels to the floor. You might get some strange looks, but you’ll end up with shapely calves.

  • When you arrive home try converting a plastic packet full of cans into an impromptu dumbbell. Keep in mind that a can of soup and a can of beans generally weigh around 400 grams each, so you can add and subtract the number of cans you need depending on how much weight you want to lift.If you sit at a desk all day long, take regular breaks and get moving! You can fit a lot into five minutes: walk up and down a flight of stairs (or around the block), have a good stretch, or jog on the spot.  How about taking a skipping rope to work?

Fitness and family go together like yoghurt and fruit

  • Now that’s a combination we can get behind! Try to incorporate your exercise routines into your family time. Instead of walking the dog around the block, try jogging your dog around the block.

  • When taking your kids to the park for some fun in the sun, instead of lying back and keeping an eye on them, try joining in. This will not only help build a solid bond between you and your children, but will also allow you to kill two birds with one stone.

  • If you’re watching a sports practice, take the opportunity to walk fast around the edges of the field, and encourage other moms to join you!

  • If you spend a lot of time in the car lifting and carrying kids, use the minutes wasted waiting in car parks or traffic jams to do easy exercises such as spine stretches, abdominal crunches and Kegel exercises. You can also do these in a bus, train or taxi. Click here for more advice about exercises you can do while travelling.

  • For more tips about how to encourage kids to exercise, read our article Kids on the Move.

We saved the best for last

  • You’re going to love this one; sleeping is really good for repairing your muscles after you have exercised, and exercise is really good for your sleeping patterns. In a nutshell, this means that in order to get the most out of exercising and following a healthy lifestyle, you need to get a decent amount of sleep. It also means that the more you end up exercising, the better the sleep is going to be – sounds like a winner to us.