Finding time to prioritize your own health can be challenging no matter the time of year, but the summer months offer a unique set of obstacles. Vacations, conferences, and family activities can run in a continuous loop and eat up your personal time. 

Lauren Steinke, assistant professor of health and human physiology at the University of Iowa, shares tips on how to work fitness into your schedule and realize that the goal is to “focus on progress, not perfection.” 

Q: What are the best strategies for fitting exercise into a hectic summer schedule?

A: Identify windows of time throughout your day to get moving. Even if you only have 15 minutes, any movement is better than none. Setting phone reminders, alarms, blocking off your calendar, or leaving yourself notes can help keep physical activity a priority, even with a packed schedule.

Q: How can busy parents or professionals make movement a natural part of their day?

A: Find ways to make physical activity part of your existing routine. Movement can be squats or calf raises at your desk. It can be going for a walk during your lunch break. Movement can be playing in the yard with your kids or a family bike ride. Anything that gets you moving has benefits.

Q: How can outdoor activities replace traditional workouts?

A: Outdoor summer activities such as hiking, swimming, or even yard work can boost your heart rate, build strength, and improve your endurance just like a “traditional” workout. Hiking challenges your legs and core, swimming engages nearly every muscle, and yard work can be surprisingly physical. You get the benefits of exercise all while enjoying the summer weather.

Q: Are there any exercise hacks people can do without equipment, whether at home or in the office?

A: Body weight exercises such as squats, lunges, planks, and pushups can be done almost anywhere. Following along with a YouTube video or a reliable infographic can offer structure and proper form. I have even had clients use books or milk jugs to add resistance when equipment is not available. A little creativity goes a long way.

Q: What shifts in mindset can help people maintain consistency without feeling overwhelmed?

A: One of my favorite mantras, both personally and professionally, to share with my health coaching clients is, “focus on progress, not perfection.” It is easy to feel overwhelmed by all the things we could do for our wellness. By concentrating on small, manageable changes instead of trying to be perfect right away, we build sustainable habits. For example, aim for an extra 30 minutes of sleep per night or add one serving of vegetables to your day. The goal is to be be intentional and consistent.