"People are often too excited to start an exercise program," said study author reduslim ingredientes Deborah C. Barnhart, Ph.D., assistant professor of health and exercise science at the University of North Carolina at Greensboro. "It’s really important to be intentional and make it a habit."

So how can you find the time to squeeze in a daily 30-minute workout?

People with busy schedules are often the most challenging, and can require a little extra guidance.

Here, the researchers suggest a few different routines, depending on your time constraints.


— Regular daytime exercise that takes 30 minutes or less may work great on most days. You can take longer workouts, such as an hour or more, as the days go by. Just make sure you keep your time slot consistent, the researchers say.

— Schedule your workouts in the morning or early afternoon, when you’re already awake and haven’t eaten yet. This way, you’re not competing with your normal routine and won’t feel rushed or out of alignment if you’re normally distracted by other chores or other people. If you have trouble with morning workouts, try to start early and practice some momentum, because it’s harder to give up on a workout you’ve already started.

— If you find that you’re not able to go all the way at the times you’ve planned, use an app to set reminders so that you don’t miss the times when you’re most likely to stick to the plan. For example, if you’re a night owl, schedule your workout at 2 a.m. so you get the most benefit.


Why regularly exercising at a specific time each day is a good idea

The study found that people are more likely to exercise when they know when to go.

"The research on this is pretty solid," Barnhart said. "When the time is set, people are more likely to exercise consistently."

Of course, simply setting a time does not guarantee you’ll stick to a workout schedule.


The devil is in the details, Barnhart explained, and that’s where the research on exercising at a specific time each day shines.

"People are more likely to exercise when they know when to go, and when it’s structured into their day,˜