Exercise and physical activity often end up at the bottom of our lengthy to-do lists. The most common excuse for avoiding exercise is often "I don't have time." However, when you consider the 24 hours in a day, eight of which are recommended for sleep for adults, that leaves 16 hours for various activities, including work, daily tasks, and distractions.

Within these 16 hours, it's likely that you can carve out 10 to 15 minutes from distractions such as TV watching, online shopping, or browsing social media channels. You can prioritize your health and well-being by reallocating this time towards physical activity.

How To Fit A Workout Into Any Schedule

If you can't carve out extensive time for exercise amidst your other commitments, incorporating short bursts of activity into your busy schedule can make a significant difference.

Starting small is key when establishing a new exercise routine. Aim to create a habit by linking physical activity with a task you already do automatically every day. For instance, if you habitually check your email throughout the day, try incorporating a light stretch or three jumping jacks after each email check. Including small changes in your daily routine, such as taking the stairs instead of the elevator or parking further away from your destination, can contribute to weight loss over time.

By engaging in short activities throughout your day, you contribute to your fitness goals and prevent workouts from feeling overwhelming. These small actions add up and can make a substantial difference in your overall health and well-being.

To stay motivated, it's important to reinforce your goals daily and discover your own motivation to overcome excuses to skip workouts or indulge in extra treats. Remember, you're more likely to regret missed workouts than the ones you complete.

Summer is here and with it comes heat and more heat. That means it’s really essential that we pay attention to staying hydrated.

Dehydration is a serious matter and nothing to mess around with. Seniors, children, and anyone with an acute or chronic medical condition are especially at risk.

What can you do?

If you have a medical condition, you will want to consult your doctor to see if there are any special considerations about the types and amounts of fluid you should drink.

All the rest of us have a little more flexibility. We just need to be certain we are drinking enough fluid to keep our bodies well hydrated so they can function the way they should.

Here are some fun ways to stay hydrated and keep the glass of _____ interesting!

• Freeze 100% fruit juice in ice cube trays and add a couple to your ice cold water or seltzer.
• Make fruit juice popsicles for the kids (and the kid in you!).
• Stash some washed, stemmed whole strawberries in the freezer to use as ‘ice cubes’ in your water bottle.
• Make a thin fruit smoothie using water, ice cubes, and a few pieces of frozen fruit such as strawberries, peaches, mango, pineapple, or melon.
• Squeeze a wedge of lemon and lime into your water bottle for a thirst-quenching pick-you-up.
• Sip, sip, sip!

Two words of caution --

• limit the caffeine as it works against you when you are trying to stay hydrated in the summer heat.
• limit high sugar drinks as they will actually make you more thirsty.

Enjoy your summer and stay hydrated!