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How to Incorporate Exercise into a Busy Schedule

With schedules loaded with work, family, and all the rest, it’s only a matter of time before things start to slide. Unfortunately, our health and fitness can be the first to fall by the wayside. But it doesn’t have to be like that. There are ways to help ensure you get the exercise you deserve.  

Photo by Marvin Meyer on Unsplash

It’s estimated that annually, $397 million is spent on unused gym memberships in the US. Most people can't find the time. But time doesn't need to stand in the way of physical exercise. With some planning, you can give your body the attention it deserves.  

Making the Most of It 

Time management is a phrase we hear a lot. It usually ends up a juggling act, so applying some tips and tricks to manage your time is important. Lunch breaks and evenings can be the first places to look. These little pockets of downtime can be used to your advantage. 

Take a good look at your schedule for the week. Do you regularly have downtime you could set aside for exercise? Book that slot for training just as you should any other activity.  

You can also look at reprioritizing your activities, bumping your health and fitness up the queue.  

The more you make your physical and mental health activities a habit, the more likely you are to stick to them and enjoy their benefits.  

Hit Quick With HIIT 

HIIT is one of the best ways to pack a lot of exercise into a short amount of time. High-intensity interval training comprises short bursts of intense activity followed by rest periods. Lasting only 10 to 30 minutes, the afterburn keeps working long after you finish. 

HIIT includes sprint intervals, rope jumping, and jump squats. These exercises can be done almost anywhere, giving you more freedom. 

These time-effective workouts can target specific muscles, allowing you to make the most of the time and maintain a consistent fitness routine. Only two or three of these a week are required and can easily be slotted into most days.  

Lunch on You 

Lunch breaks give us time in our day to focus on ourselves, retune, and step away from work. It’s free time! You have control over how you spend it. 

So, if you are looking for some spare minutes in the day, why not use your lunch break to get some exercise? 

If you don’t have time to get to the gym, there are other avenues you can choose to help stay on top of your fitness levels. Get yourself outside for a walk. A thirty-minute brisk walk can burn up to 150 calories. A jog or a bike ride will be just as effective, if not more. An exercise video on your tablet or computer is also an option.  

If you’re still struggling to fit in some lunchtime exercise, why not walk to meetings instead of taking a cab or bus? And remember, you’re also adding to your mental health by getting some fresh air and the blood pumping through your muscles.  

It’s all about making those minutes add up, so learning to utilize those small pockets of time is the key to a healthy you. 

The Mighty Multitask 

Of course, not everyone is in the office these days. There has been a rise in people working from home during and since the pandemic. Those who work from home will understand that it can be demanding. Also, let's not forget that those who look after children have one of the most demanding jobs of all.  

But all home-based jobs are time-consuming and sometimes bring the burden of housework with them. Those who work from home understand it’s not easy to leave dishes in the sink or the house untidy; it is your work environment, after all. So why use this to your advantage during dips in your home-work day? Focus on tasks involving movement that help you maintain a healthy workspace, body, and mind.   

Short bursts of physical activity, such as vacuuming, washing windows, and tidying up, all contribute to valuable exercise minutes in your day and week.  

Balancing Act 

We must understand the importance of our health and well-being. We are good at putting our work and family commitments first, but putting our fitness needs on the same shelf is much more beneficial. All are important, but seeing them as equals is the key to balancing a busy lifestyle. Saying no to a social engagement is okay, as is cutting back on TV time to help achieve that balance.   

Technology Is Here to Help 

Modern technology places the world at our fingertips and directly into our homes. One area that has excelled with new technology is the world of health and fitness. Embracing even just some new ways to help your fitness levels can also help you find time to exercise. 

Streaming fitness classes cover a wide range of exercises, from yoga to kickboxing. You can access them at all times of the day or night. 

Some smartwatches can help you track your daily exercise minutes, send you reminders to exercise, and even track your daily water intake.  

Time Out for You 

We all experience the challenges of finding time to exercise. But, with a little bit of planning, it is achievable. Some things will work for you, and some won’t. Keep trying different methods, tricks, and technologies until you strike the right balance.  

Want to know more ways to help you on the road to good health and well-being? Check out the ActiveFit+ health and wellness blog to unlock your full potential. 


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