How Do You Fit Pilates Into Your Tight Schedule?
Jan 23, 2022
Finding a way to ensure you make time for yourself can be a challenge in today's world. Sometimes it seems impossible to find time in your busy week to actually slot in some Pilates sessions. I completely understand what this is like as I have been caring for my mother, who is dealing with health issues, full time since the end of September 2021. One of the lessons I've learnt from being a carer is that you have to make time for yourself or you will burn out. It sounds logical but when in a caring situation it can be very easy to neglect your own health and fitness needs. I know the feeling that you just don't have enough hours in the day to get through everything on your list. For the first time in the 20 years that I have been practicing Pilates, there have been times when it just wasn't physically possible for me to do a Pilates session. I'm going to share with you some of the creative ways I have come up with to ensure you still get some Pilates into your day despite what is going on around you. You may find yourself doing things very differently to what you are used to, but stepping out of your comfort zone can lead to some amazing discoveries and results!
Stay Open to Variable Session Times
Do you prefer to do Pilates first thing in the morning or are you more of a night owl and like to get your workout in before bed? I know we all have our preferences but if you are willing to let go of your preferred time slot when you are pushed for time it will open up your chances of scheduling in a Pilates session. Personally, I love doing Pilates in the morning but for the past few months that has been almost impossible as my Mum needs assistance as soon as I am awake. So now I schedule a session whenever I can. Sometimes it's in the afternoon and other times it's the evening depending on when my Mum is taking a nap or is asleep for the night. I often don't know exactly when this will be but I'm ready to jump in and do a session when I can. It may only be a 10, 15 or 20 min session but it all ads up and gives me valuable time to focus on myself. If I was rigid about only doing Pilates in the morning I would miss out altogether, so stay flexible about when you fit your session in. You'll be surprised just how many opportunities do pop up throughout the day for a short session.
Make the Time Before You Get Out of Bed in the Morning Work For You
While my usual walk and 30 min Pilates session are on hold just for the moment, I can still still squeeze in a 5 minute foot strengthening and stretching session even before I get out of bed in the morning. My 5 minute foot routine is based on "Fabulous Feet" which is in the video library in my online studio JS Mind Body Pilates. As soon as I wake up I swivel around and put my feet on the wall and go through my foot exercises. As it only takes 5 minutes, I can still be on hand to help my Mum but it also allows me to connect with my feet before I start walking. Try developing your own 5 minute routine that you can do as soon as you wake up. If you have lower back pain, for example, you could lie on you back and do some breathing and focus on connecting your abdominal muscles. Then do some Pelvic Tilts & Pelvic Circles to support your lower back before you get out of bed. Find something that works for you and only takes 5 minutes. You could do a routine standing or lying on a mat near your bed too. Find what works best for you. Sometimes if I have to help my Mum straight away, I'll go back onto to my bed and complete the foot exercises because it's become such a positive habit now. So once you have your 5 minute routine in place maybe you can try "Habit Stacking."
How Habit Stacking Can Help Your Pilates Practice
James Clear talks about "Habit Stacking" in his book "Atomic Habits" and this technique is enormously helpful when you are trying to establish a new Pilates practice. It's based on "stacking" or adding a new habit to an old ingrained one so you capitilising on that previous connection in your brain. It takes time to establish new pathways in your brain when you introduce something new so by attaching the new habit to the old one you are taking advantage of this previously established neural connection so you are much more likely to be able maintain the new habit. So if I use myself as an example, when my 5 minute foot routine became second nature I added some balance training. I walk from my bedroom to the hallway being aware of the contact of my feet with floor and then stand on leg for about 20 seconds. Then I lean forward with my upper body and I take my leg behind me into a table top position and hold it for 10 seconds. I then control it back to standing and balance on the same supporting leg for leg for another 20 seconds. I then repeat it on the the other side. It takes only a couple of minutes and then I keep walking. I also have the support of the hallway walls if I need it. It's the perfect location to practice balancing! So I have "stacked" this onto the foot routine. I have since now "stacked" another 5 minute balance training onto this by continuing on to my office where I have a foam roller. I then do a balance sequence on there as well which includes squats. If I get interrupted and can't finish it I come back to it later. Each section is 5 minutes or under so it's very easy to slot in. Use this sequence to build your own positive Pilates habit "stack." It really makes it very easy to slot in your Pilates training.
Throw in Some Extra Challenges During the Day
When I can fit in a 20 minute Pilates session uninterrupted, that's a huge win for me but if I can only fit in 10 or 15 that's still highly beneficial. This combined with my morning footwork and balance "stack" is keeping me fit and healthy but there are also some extra challenges I throw in during the day. Whenever I come out of the bathroom, there is a wall facing me which is just crying out for someone to use it, so I always do 10 wall push ups there. Check out my video "Wall Workout" in my online studio to see the correct technique to do this. Have some Pilates bands and balls lying around so you always have something you can grab. If I get put on hold on the phone or am waiting for something to cook in the kitchen I will do a quick routine with these props. You can also do squats while you are waiting which don't require any equipment. Plank is also another great whole body exercise that you can do on the floor and depending on how long you can hold plank takes no more than a minute or so. Holding plank before bed is also a another good habit "stack." These are just some of the creative ways I have been getting Pilates into my day so if you think outside the square you will be surprised at just how many opportunities there are to do Pilates!
If you would like me to help you fit more Pilates into your tight schedule, it would be my pleasure to assist you. Please contact me at [email protected]
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