In today’s fast-paced world, a busy schedule can often feel like a barrier to regular exercise. However, maintaining an active lifestyle is essential for overall health and well-being. It helps you to stay fit, but it is also very good for your mind to exercise. It can improve focus and you will have more energy to do your tasks. In this blog post, I will give you some practical tips and creative ways to exercise, even when you’re juggling a hectic and demanding daily routine.
How to Exercise When You’re Busy
- Prioritize Exercise:
The first step to fitting in exercise when you’re busy is to make it a priority. Recognize the importance of physical activity for your health, mental health, and productivity. Once you commit to making exercise a priority, it becomes easier to find time for it. Know that exercising has many benefits and it can also help to deal with stressful moments, especially when you are always busy. Put it on your daily planner.
- Set Realistic Goals:
Rather than aiming for lengthy, time-consuming workouts, set achievable goals that align with your schedule. Short, high-intensity workouts can be just as effective as longer ones. Aim for at least 30 minutes of moderate to intense exercise most days of the week. This can also mean you have to divide those 30 minutes up into 2x 15 minutes. And on less busy days, you can do longer workouts.
- Schedule Your Workouts:
Just like you schedule meetings and appointments, block out time for your workouts in your daily calendar. Treat this time as non-negotiable and prioritize it like any other commitment. Exercising is a form of self-care and self-care is very important. Exercising should be a priority for everyone, no matter what kind of life you have.
- Embrace Short Workouts:
You don’t need to spend hours at the gym to stay active. Short, intense workouts, such as high-intensity interval training (HIIT), can be completed in 15-20 minutes and provide excellent results. These workouts are perfect for those with limited time. Don’t worry if you don’t like HIIT workouts, you can do anything you like. You don’t even have to leave your house for it.
- Make the Most of Breaks:
If you have a busy workday, use your breaks wisely. Take a brisk walk, do some office-friendly stretches, or engage in a quick workout routine. These brief activity breaks can boost your energy and productivity. So it is a win-win situation. A lot of people experience an afternoon slump, but if you walk during your lunch break you might avoid that slump.
- Wake Up Early or Stay Up Late:
If your schedule is jam-packed during the day, consider waking up a bit earlier or staying up a little later to fit in your workout. It may be challenging at first, but the benefits of a regular exercise routine make it worth the effort. But I always recommend to get enough sleep. When you don’t get enough sleep, you won’t have the energy for your workout. And if you do not get enough sleep, you can’t focus and you are less productive. That is also what you want to avoid.
- Combine Activities:
Multi-tasking can help you save time. Combine exercise with other activities like watching TV or listening to podcasts. Use a stationary bike, treadmill, or elliptical machine during your favorite shows, or go for a run while catching up on your favorite podcasts. Or turn on music while you are making dinner and dance in the kitchen. Normally, I am not the biggest fan of multitasking, but this might be helpful when you are really busy.
- Use Technology:
There are countless workout apps and online videos that offer guided workouts for various fitness levels. Utilize these resources to follow workouts at home or in your office, requiring minimal equipment. On YouTube, you can find many videos of workouts without using equipment. There are also dance workouts that I love to do. It is a fun way of exercising and that is very important for me. If I am not having fun while working out, it is harder to do the whole workout.
- Opt for Efficient Workouts:
Choose exercises that engage multiple muscle groups simultaneously. Compound exercises like squats, lunges, and burpees are efficient and time-saving. Circuit training is another great option that combines strength and cardio in one routine.
- Walk or Bike to Work:
If possible, consider walking or biking to work. This not only provides physical activity but also saves you time compared to a lengthy commute. It’s a great way to sneak in exercise before and after your workday. I always bike to the office and it is amazing. There is barely any traffic because here we have separate lanes for bikes. Sometimes it is even faster than cars. Sure, it can be cold during the winter, but you also have time to enjoy the fresh air.
- Involve Your Family and Friends:
Include your family or friends in your fitness journey. Arrange outdoor activities, play sports, or go for group hikes on the weekends. This way, you can spend quality time together while staying active. Team sports are my kind of thing because when I am working out alone I always think about the fact I am working out. When I am in a group, I forget about it and I just have more fun while exercising.
- Be Mindful of Your Diet:
Maintain a balanced diet to support your active lifestyle. Proper nutrition can provide the energy you need to stay active even on busy days. Eat healthy like veggies and fruit, but also be nice to yourself and allow that cheatmeal or cheat day.
A busy schedule should not be a hindrance to staying active and healthy. With the right mindset and creative strategies, you can make exercise a consistent part of your life. Prioritize your well-being, set achievable goals, and utilize time-saving techniques to ensure that you find ways to exercise, even on the busiest of days. Your body and mind will thank you for it!
Photo by Chalo Garcia on Unsplash