We’re all aware of the many health benefits of exercise, which include improvements in:
cardiovascular fitness.
blood pressure.
muscular strength.
weight management.
bone density.
blood sugar and insulin levels.
mental health.
sleep quality.
physical appearance.
biological age.
But exercise can also make you a better teacher by improving your cognitive ability, energy level, and the amount of stress you experience.
It gives you greater confidence and comfort in your own skin, which translates to your ability to build behavior-changing rapport and influence with students.
The rub, of course, is finding the time and staying motivated.
So what follows is a simple program designed for busy teachers that removes the barriers, dispels the myths, and causes you to look forward to exercising.
Note: The program is based on my experience. Although certificated in physical education, I’m not a personal trainer.
Stay home.
Exercising at home saves time. In fact, in the 20-30 minutes or so it takes to get ready and drive to and from the gym or studio, you can have a workout completed.
While it’s true that leaving home to exercise can be an initial motivator, eventually it becomes your biggest hurdle and a reason why more than 90% of people quit within three months.
Do it every day.
Sticking to an exercise program is all about making it a habit. People tend to commit to only 2-3 days per week in the belief that fewer sessions are easier to stick with.
But the truth is, fewer is harder because it never really becomes a habit. Exercising every day, on the other hand, is the easiest way to make it part of your lifestyle and eventually something you look forward to.
Start with just a few minutes.
Research has shown that you can enjoy many benefits of exercise in just a few minutes a day. However, the biggest reason to ease your way into a program is motivation.
The key to success is consistency. So instead of making weight loss or improved health your goal, make it just to show up every day. This removes the pressure and makes the experience a lot more enjoyable.
Skip the long cardio.
Long cardio is painful and doesn’t become enjoyable until you work your way into top shape, which can take many months or even years. Sustained cardio is also inefficient.
Interval training, on the other hand, which entails short bursts of exercise followed by rest, gives you more bang for your buck. Every study supports this.
It also feels good right from the start.
Do calisthenics.
Calisthenics are by nature interval training. You do a set of push-ups, for example, then recover before your next set. This raises and lowers your heart rate, which has shown to have maximum health and fat-burning benefits.
And because you’re using your own body weight as resistance and performing movements that are natural for the body, you have a lower risk of injury.
Do only two or three exercises a day.
The idea that you need a gym, dozens of different exercises, or even equipment is marketing, plain and simple. All you really need is yourself and a 8×5 foot area.
Calisthenics are functional, which means they incorporate multiple muscles groups all working together at the same time. Again, more bang for your buck.
I recommend a two-day split of exercises to start. For example:
Day 1 – pushups, squats or lunges, sit-ups
Day 2 – jumping jacks, sit-ups
Repeat
Together, they work every muscle in your body. They can also be modified to be more or less challenging depending on your fitness level.
Give 75% effort.
There is a common belief that you need to be in agony to get in shape and that people who exercise regularly must be super-motivated.
Neither is true. The red-faced sweaters you see at the gym or running on the roads are always gone by March. The key is to feel good right from the beginning and increase difficulty as you get in better shape.
The way to ensure you’re doing this is to give only 75% of your best effort.
Remember, consistency is your goal. Just showing up is your win. In time, you’ll discover that giving more effort will feel better, but it’s always smart to leave some on the table.
You decide reps and sets.
The reason I haven’t included how many reps and sets for each exercise is that it’s best left up to you based on the 75% guideline.
In the beginning, your 75% may be one set of each exercise at 8 reps apiece. It may be two sets. The amazing thing is that even at three-quarters effort you’ll see excellent progress.
After several weeks you may decide to mix in additional exercises to keep things fresh, or even add affordable equipment to enhance your workouts—like a pull-up bar, kettlebell, or set of dumbells.
But this is in no way a requirement.
Warm-up and stretch.
Be sure to warm-up before you exercise to avoid injuries. I like to circle the joints and swing the arms and legs until I feel the warmth begin to creep into my core.
If you add a few simple, common stretches at the end of your workout every day, you can become incredibly flexible in just a few months time.
Just Show Up
Big results don’t come from big, dramatic changes—which are destined to fail. They come from small, quiet changes barely noticeable and repeated over time.
It’s consistency that makes the difference.
So instead of making grand New Year’s pronouncements or buying new workout clothes, take the tiniest action right there in your living room.
Do what you can do at an enjoyable level of effort and know that it’s more than enough. Don’t think about the future or place a single expectation on yourself.
Some days you’ll feel great and strong. Other days not so much. This is normal. Just show up. Then show up again the next day. And the day after that.
Before you know it, your daily workout will become a habit you can’t live without.
PS – If you’re interested in more details about the teacher workout, please let us know. We’re considering an e-guide on the topic.
Also, if you haven’t done so already, please join us. It’s free! Click here and begin receiving classroom management articles like this one in your email box every week.
Thank you for this article! This has been the most motivating thing I have read when it comes to working out. Getting my body moving after a rough day at the school is quite a mountain that I climb daily and I frequently fall short. This article helped me realize that it IS enough to simply show up for a few movements if that is all I have left for the day.
I loved the article and ebook would be great. I am one of those teachers who needs to make exercise a habit.
Thank you
Thank you for this easy-to-implement strategy to reintroduce exercise during an intense school year!
This is so practical! Thank you for posting. I would definitely be interested in hearing more about it.
I would love an eguide for a teacher workout!
I love this!!!!! So practical and a program designed for success. Thank you so much for sharing. I do have regular exercise in my life because I am passionate about a sport and fortunate enough to have a place and people to play it with, but the small daily exercise is missing. This will do it!
As a certified personal trainer and newly certified teacher this article is spot on!! Keep it simple and consistent. Don’t worry about physical results the mental benefits overrule.
Yes please – make an e-guide !!
I agree, good advice! I’m a long time teacher & competitive runner and I couldn’t agree more. Just get really excited about your goals. I get so excited about improving, I can hardly sleep. I never have trouble getting “motivated”. Channel your inner athlete even if you’re not competing or on a team.
Thank you so much for posting this! I’ve read your blog for some time now, and this has been an area of struggle for me-with all the options out there, it can be overwhelming to know where to start. Yet again, you make it simple and helpful! I’m interested in the e guide as well!
I like this approach, all I really have to commit to is doing exercise every day and the rest will come. Thanks for the “Just show up”.
Definitely interested in more of this. Great info for someone like me.
Like all your articles, this is extremely helpful and timely! I was planning to research exercise ideas/plans this weekend. I’ve had good results with a rowing machine but it’s so boring that I have trouble sticking with it. Yes, I would love more information about a teacher workout. (Are you recommending regular sit -ups?)
Thank you very much for all you do! I’m a better teacher because of you!
Ditto! I’ve had exercise on my mind for some time now. I feel it’s one of my missing pieces for being an even better teacher.
I just wanted to note that an exercise article I read a while ago on working out “smarter, not harder” said planks are a more effective way to work the abdominals than sit-ups, since they pose less risk of injury. What do you think, Michael?
I would love more information about the teacher workout. I drive an hour commute to and from work im in a nee position and fixing to start classes again for my job. I have a furbaby and we have both put on weight in the last year and i lack all motivation. School absolutely drains me and with the drive on top I come home to tired to do anything. So therefore ive gained 25 lbs and im miserable but stressed and mentally drained. Would love more on thus subject
Love this post! Thanks for sharing your other expertise.
Great tips and great timing!! Oftentimes I give up before I get started because a huge exercise program seems insurmountable. Your advice is totally doable today!!
I like this idea! Slow and steady wins the race. Be the tortoise, not the hare!
Thanks for this amazing suggestion … yes, I would be interested in reading more on this topic.
Love this post!
I loved this article. I never thought of it as “Just Show Up”. I am going to try this and I would love more details or e-guide. Thanks
Hi Michael Linsin,
I am a teacher, teaching students preparing for competitive examinations here in India. I have a problem that as I lecture in the class, an embarrassing thing keeps happening with me occasionally that, I spit saliva from my mouth.
The frequency and amount of saliva increase with my pace of speach and also it also depend on punctuations that I produce vocally to focus on certain words(For example when in the class I say the; frequency increases LINERALY! On pronouncing linearly with stress, quite a large amount of saliva comes out which goes to relatively long distance). Somewhere I read that drinking water before class will help but it didn’t work with me to a significant degree.
Sometimes it looks very embarrassing and disrespectful of students when the saliva falls directly on to them. It also causes me to lose confidence in the classroom. I usually read your mails and I like the content very good.
As now you are taking on health area I thought that I should consult this problem of mine. What will be your suggestions,or may be solutions from your side about this which I consider as a big problem. (My English language skills are not that good and I am not an English teacher, so forgive me for any mistakes that may have been there in my comment).
Regards
Thank you for this good, common sense advice. Teaching takes a toll on physical health for numerous reasons, and it seems that exercise is a commonly overlooked area when talking about finding balance and improving our ability to stay in the profession. I’m working on this area and it was helpful to find this post in my inbox!
I know that exercise can be done at any time of day and for any length of time – but when do you do it – and for how long? (Just want to hear what works for you.)
This is great. I would like more info too. Thanks.
Yes, I would like an ebook with more info. In my case,you are correct in the drive time to my group fitness classess. I could be done with my exercise in the round trip time. Which keeps me from going when I’m too tired.
Great suggestions. More information please.
Thanks so much for this. Definitely interested in an eguide with possibly a list of more exercises.
Bonus points if the eguide has us workout at school as an option. 🙂
I can not tell you how thankful I am for you and your website!! The Lord has used you to help me in so many ways and in turn, to help many children and others. I am also wanting to get into a consistent work out routine. I would love more info. The Lord bless you for the many adults and children you are helping.
I totally enjoyed reading your article, making life less complicated is always a good thing. Your “less complicated” approach to adding exercise into our daily routine makes it doable. We can do this! Don’t overthink, keep it simple and sustainable.
It would be great if you started an e-guide for exercising!
Thanks so much just showing up is the perfect simplicity I need! I’m in my second year of a post grad while teaching as well, so simplicity is key. Last year I used food as my go to for stress, ending the year very ill…I’m going to start this semester with your wise words.
I would be interested in an e-guide! Very important information for our well being as teachers. Thank you!
I find a daily early morning walk to be an important part of being ready for teaching. If you need more exercise begin at least with going for a walk. I enjoy that it’s just me and the dog (at 5:30 am) and my thoughts or a good podcast.
Definitely interested in the e-guide!
It would also be great to have a list of links to exercise, music videos for elementary students.
Yes I would really like an e-guide. Please send one out.
I’m so glad I’ve read this.
I am a teacher in my first year of teaching and, oh my, it’s been intense. I used to run 3 times a week 7km on average now I’m barely moving (if I don’t count all the movement I do in a day in my class). I am slim but don’t feel fit. I miss my exercising and feeling amazing. I am taking your advice on board and starting tomorrow! I’m interested in the guide you mentioned (I am already subscribing from you). Thank you.
This is really helpful. I’m a runner, but am so excited about exercising on my non-run days too. I’d love more information
Please make an eguide! I really like how accessible and simple you make it sound. Now to show up!
YES PLEASE, create an e-guide to exercise for teachers! I notice that so many teachers gain weight each year that they are on the job, INCLUDING ME! It’s so hard to get to the gym at the end of the day and I must arrive so early, that getting to the gym before school is impossible, so I appreciate your advice about staying home! I have found that I can jump rope inside and I very much like your idea of making it so simple with only three exercises and interval training. Thank you, thank you, thank you for addressing this!
Thank you for this simple solution. Between teaching and working on my Masters degree I have a hard time with motivation to exercise. Something is better than nothing and I can do this at home!
Thank you for the great advice! After many years of teaching and trying to save the world, I have learned that exercise is a mental benefit for me… and that I need to do it- – because I am worth it!
Thank you Michael! Impleting the system right away
Hello,
I’m a TK teacher and my students totally drain my energy. Your tips were very encouraging. I’d love to get an e-guide!
Great article! I would love to hear more about it. I like the idea of making “showing up” everyday my goal.
This is such a great article! One of the best I’ve seen on practical advice to get in shape. I would love to see an e-guide.
Thanks! this is the exact motivation I was needing right now! (I’m starting the school year, southern hemisphere). I don’t have the time or the money or the motivation to go to a gym so this is great!
I would love to hear more about it and even start groups of teachers exercising from home, supporting each other, wouldn’t that be awesome??
Loved this post!! specially your practical attitude to not overdoing – just show up! Would love an e-guide.
Thanx for all the great aricles
This is just the thing I needed to hear. Please make an e-guide. I have been thinking about how to incorporate exercise for several months now and just couldn’t figure it out. This is the simplest thing to do that is actually attainable.
Excellent topic choice. We often focus so much on student all around well being which is important but we forget ourselves in the process. An e-book aid would be a great reminder.
I would love an exercise guide. I try to exercise everyday afterschool so I don’t bring work home with me and my family doesn’t have to deal with my emotional down fall.
Thanks for the article. I would appreciate an e-book giving specific ideas.
Thank you, this is the best way to encourage me to get fit. I would totally be interested in an e-guide to fitness
Would LOVE to have a e-guide on this topic! So hard for teachers to make time and to able to afford to do what it takes to get in shape.
I will definitely do this starting TOMORROW! What does ‘circle your joints’ mean?
I believe what he means is just rotate each one in a full range of motion – so start at the top of your body and work your way down (or do it all at once, if you want!) – Start with your head and imagine a clock around your head, point your noise toward 12 and turn your head so your nose circles the whole clock all the way back to 12 again and just keep rolling it! Then move to your shoulders the same way, imagine them following a clock and just roll them across the numbers of the clock in a full range of motion. Then do the same with the elbows, wrists, knees, and even your feet. I’m not sure if that’s exactly what Mike does, but that’s how I do it and it feels amazing. It works amazingly as a morning stretch, too!
Great article. I’m interested.
Thank you so much for this, Mike! I’m on a tight budget in my profession and even though I really love my gym, I agree that the time commitments every day to drive 30 minutes to it are a hassle and can really kill my motivation. I might cancel my membership and just try it your way – I could feel the stress lifting just reading and envisioning your program. Thanks so much for this!
I love all of your advice. I bought the high school discipline ebook and thought it was great. However, we cannot give a grade that’s tied to behavior. Suggestions?
I’m a 62 year old former Marine and a teacher with 30 plus years experience teaching PE and coaching wrestling.
I’ve worked at gyms to put myself through school. Your advice passes muster with me. Stay home!
Get up and start the day with something for you. Just put your feet on the floor.
They’ll be morning you want to skip … go ahead anyway … those workouts tend to be even better!
They’ll be days “off” that turn into “weeks off” … illness, family responsibilities, etc. Just call it a “vacation”. It happens.
Getting back in the groove means “starting over”.
I like to talk to myself in time or small increments … “five minutes max today” – 3 sets of one thing – then I’m done.”
Here’s how to get started exercising in the morning:
Set the alarm and get up! That’s it. You’re done. Success!
Next day same thing but go outside. Another successful day!
Next day jog to the first telephone pole you see down the road. Turn around. That’s it. No further. Not even if you wanted to. Success again!
Next day two telephone poles distance. That’s it. No more. Not allowed!
Next day … who’s to stop you now?
I would love an e-guide!
This is great! I am interested, too
Michael, please do the e-guide! And can you please suggest modifications for those of us with knee and back pain? (Squats would kill my knees right now, but I could build up to them if there were modifications.) THANK YOU!
I would love the e-guide also! I’ve just started a program where I exercise 3 to 4 days a week and don’t overdo it, but I like your every day approach so that it becomes a habit, hopefully a lifelong one.
Good article and great approach to many things. Bite sized chunks, show up, visualize small steps, celebrate small wins, watch it compound… love it!
Great!!! An e-guide would be wonderful. I have arthritis in my knees, back and fingers, so I am limited in what I can do. I like the idea of small amounts.
Love this article!
I highly recommend The One Minute Workout (I linked below). Found it hugely valuable and was able to start working out for 5-20 minutes per day. The workouts in the book helped me know what to do for short bursts of activity/exercise that fit into the busy teaching day!
https://www.audible.com/pd/The-One-Minute-Workout-Audiobook/B06W2G9XYQ?source_code=MSNGBWS0929169043&cvosrc=ppc.bing.&cvo_campaign=367099414&cvo_crid=77103340750733&Matchtype=e&msclkid=401240fdd03f1943f3e91ec5f84500ba&gclid=CJeBwdHGtecCFZerxQIdxOcJZg&gclsrc=ds
This article was just what I needed. Like many others here mentioned, after a long day at school, exercising is the last thing on my mind when I get home. I love what you said…just show up. That is my new mantra. Thank you! An ebook on this would be awesome!
Stay at home, just show up, and give 75%…I LOVE THAT!! Perfect advice for the “all or nothing” thinker in me!! I always seem to think if I can’t give 100% then I might as well not do it. Your article gives me permission to give less (but still do it)! Thanks for the great advice! I NEEDED this advice!! ❤️
Please, please, please do an e-guide!! This article was so liberating!!
Yes, definitely interested in a teacher workout e-guide!
Love getting your weekly emails (even if I don’t have time to read them – like this one posted Jan. 25 and being read Mar 30)!
Thanks!!
Just show up every day. And 75% effort to start. I can do this. After a while I’ll be stronger and more motivated. Thank you for the suggestion. And the e-guide sounds amazing.
I am very interested in an e-guide! This seems very doable. Thanks!!
yes, just recently started a routine an use it every morning.