Do you often feel like there just aren’t enough minutes in a day for physical activity? You’re not alone! We recently asked adults across Canada what prevents them from getting active, and lack of time was among their top barriers.
What’s most likely to blame? Watch this video to uncover a few sneaky “time thieves” hiding in plain sight:
On top of the culprits revealed in the video (social media apps, streaming platforms and video games) that are stealing your active time by tricking you into scrolling and streaming instead of strolling and stretching, often unavoidable long commutes, errands and chores, and sedentary jobs can also demand a lot of your time.
But the good news is that you can catch these time thieves in the act, outsmart them and protect much of your precious time for physical activity. Here’s how:
1. Social media apps
You just changed into your workout clothes and laced up your sneakers but then check Instagram, Facebook or Tik Tok before going out the door. The next thing you know, an influencer or internet troll has stolen the 20 minutes you planned to use for a stroll, wheel or jog around the block!
How to outsmart social media apps:
- Before your scheduled active time, turn off social media app notifications (including the ones that tell you that someone you don’t know just shared a story) or put your device(s) in a different room.
- Instead of pulling out your phone and scrolling on social media while waiting in line or for the elevator, turn these idle moments into active ones by marching on the spot, pacing back and forth, or performing bodyweight exercises.
- Figure out how much time you spend on social media apps and set screen time limits using built-in features like Apple’s Screen Time or Android’s Digital Wellbeing (hint: The Canadian 24-Hour Movement Guidelines suggest that adults keep recreational screen time to max three hours a day).
2. Streaming platforms
If you’ve ever been about to follow along with a workout video but then saw an ad for a new show on one of your favourite streaming platforms that you just had to watch right away, the following tips could help you the next time this happens.
How to protect your active time from streaming platforms:
- Make TV shows and movies workout buddies by stretching or using a treadmill, elliptical or stationary bike while watching them.
- Tune into podcasts, audiobooks, music or the radio while walking/wheeling, jogging, cycling or doing household chores instead of getting your entertainment fix from shows and movies.
- Treat movies and shows as rewards for getting active. For example, you could tell yourself that if you get active for 30 minutes, then you can watch a 30-minute episode of your favourite show afterward.
- If you’re streaming on an ad-supported platform, use commercial breaks as reminders to get moving.
3. Video games
When you’re busy creating new worlds, crushing candy or racing cars from the comfort of your couch, it’s easy for time to slip away from your fingertips.
How to outwit video games:
- Trade sedentary video games for active ones like Ring Fit Adventure, Just Dance, Pokémon Go or Beat Saber.
- Add “movement checkpoints” to your gaming sessions by setting alarms to remind you to get up and move before moving on to the next level. You could also take advantage of breaks between multiplayer matches, when you’re waiting for the next screen to load or every time you save your progress.
- If you use video games to connect with friends and family, try live-action role-playing (larping), playing a sport, having a scavenger hunt or playing an active game like Capture the Flag instead.
4. Long commutes
Being stuck in traffic or on public transit on your way to and from work, school or appointments can take up hours every week that you could have spent being active.
How to defend your active time from long commutes:
- Use active transportation (for example, walk, wheel, jog, cycle, rollerblade or skateboard) for as much of your commute as possible.
- If you’re able, climb the stairs instead of riding escalators or elevators at train, bus, streetcar and subway stations and pace back and forth on platforms.
- Hop off the train, subway, streetcar or bus a stop or two early or park farther away from your destination and walk/wheel the rest of the way if you’re driving
5. Errands and chores
The never-ending to-do list of grocery shopping, cooking, laundry, dusting and vacuuming is an adulting reality. Luckily, a lot of these are naturally active, or you can make them active if they aren’t already.
How to outsmart errands and chores:
- Make your chores more active: dance while cooking, cleaning or washing dishes; perform squats while folding laundry; or do calf raises while brushing your teeth.
- Outsource some of your errands. For instance, order meals ahead of time and use active transportation to pick them up.
- Use active transportation to get to appointments and shops.
6. Sedentary jobs
From replying to emails to sitting in back-to-back meetings and trying your best to meet tight deadlines, it can be tough to get away from your desk if you work a sedentary job. But research shows that breaking up sedentary time and adding physical activity during your workday can actually help you feel less stressed and more productive.
How to shield your active time from sedentary jobs:
- Book movement breaks in your calendar just like you would schedule meetings, calls or appointments.
- Take meetings and calls on the move or have short, two-minute mid-meeting stretch breaks.
- Use an adjustable or standing desk and alternate between sitting and standing throughout your day.
- Start a lunchtime walking/wheeling group with your co-workers.
From social media apps to sedentary jobs, physical activity time thieves are lurking everywhere. But by using the above hacks, you can outsmart them and protect your active time.
