How to Fit Exercise into a Busy Schedule

Choose the best available time

Everybody has daily priorities with work and family. Make use of any free time by scheduling time for exercise. Planning ahead provides a chance to consider variations of tasks each day.

Write calendar notes for days during the week to work out. Keeping a record also encourages progress toward goals throughout the month. A basic note about what type of workout to do on a certain day lessens the amount of time preparing to start warming up.

Start the day exercising

Calendarizing workout times isn’t easy when usual habits already take all free time away. Prioritizing an activity’s usefulness depends on each person’s principles. After sleeping for the recommended amount of hours (7-9), exercise is useful.

Morning exercise is not likely to interest the average person, however, there are benefits. Physical activity is one less thing to plan for during the day. Training is incorporated with recovery during other hours of the day staying mindful of food and drink consumption.

Set an early alarm to wake up and complete a workout before busy day preparation.

Commute to work

Work and/or school are already mandatory activities occupying a large portion of the day. Trying to find free time is difficult for many. Whether starting or adding exercise to daily objectives, include exercise habits to work and school priorities. 

Commuting to work is possible by leaving early to combine walking or biking to the workplace. Depending on the office or classroom, take the stairs or simply speedwalk to destinations. This is a good manner of adding physical activity to a busy schedule.

Find times to workout

When most of the day is already occupied with work, school, and chores around the house, finding exercise time is difficult. Don’t remove yourself from a fitness goal because there isn’t enough time. Begin with 5-10 minutes to get a feeling of an unordinary habit.

Work doesn’t have to be completely sedentary. Physical activity is appropriate to mental ability applied during work and school. A five-minute break walking outside the office during breaks helps concentration upon returning to a work computer. Use the lunch break to contain walking or even exercise. Bring a couple of dumbbells or workout equipment accepted by the workplace to store near you. Before reaching for food during the lunch break, try 3 sets of pushups, crunches, squats, and any exercises possible in your environment to take advantage of the break time along with a snack or meal.

Including the television is a usual routine for many after work. Watching anything on tv doesn’t make sitting on a couch a necessity. Clear the space in front of the screen with the exercise equipment you have.

During the show and/or commercial breaks include physical sets on an exercise mat such as plank holds for abs. Store dumbbells, ab wheels, and other home workout equipment available nearby the monitor. Online workouts are also gaining popularity as noticed in 2022 Fitness Trends.

Plan a Group Workout 

Doing tasks alone isn’t enjoyable as working out with a friend. Exercising in a group motivates everyone to finish challenges before others. Friendly competition is enjoyable compared to counting reps.

Activities such as running aren’t everyone’s specialty, but training with a friend pushes you to try something new. Inviting friends or family to join a workout also gives further determination to arrive at the starting place.

Do any exercise in a group. Try unfamiliar workouts by reading Group Exercise Ideas for more.

Sources:

Mahmood A, Deshmukh A, Natarajan M, Marsden D, Vyslysel G, Padickaparambil S, Ts S, Direito A, Kumaran S, N G, Sachdev H, Kumar Veluswamy S, Karthikbabu S, Unnikrishnan B, English C, Solomon JM. Development of strategies to support home-based exercise adherence after stroke: a Delphi consensus. BMJ Open. 2022 Jan 6;12(1):e055946. doi: 10.1136/bmjopen-2021-055946. PMID: 34992120; PMCID: PMC8739434.