Simple Tips for Fitting Exercise Into Your Busy Day

Are you having trouble finding time in the day to fit in some exercise? You’re not alone. In today’s world, we are busier than ever, multitasking and trying to get just one more thing off our long to-do list. Where do we find time for ourselves? We need to prioritize not only our tasks but ourselves as well. There are a number of excellent ways to incorporate exercise into your daily living, no matter how busy you are! Keep an open mind and be willing to be a little flexible (no pun intended!).

The first suggestion is to schedule time for exercise into your day like you would a meeting. Maybe take a few days first to see if there are things you are doing that are time wasters, such as mindlessly scrolling through your phone or just sitting and watching TV. You might be surprised at how much time is lost on these things. Of course, we do need to relax, but could we do a little less of it and add 10-20 minutes of exercise in its place? Probably. But if you have already maximized all the time in your day, or you just aren’t willing to give up a little of your relaxation time (I get it, that time is precious for me as well), I have some other ideas for you to try.

Maybe you could get up 30 minutes earlier and do some morning yoga to stretch and get yourself ready for the day (or complete a workout routine using dumbbells). Perhaps you could get up an hour earlier and head to a conveniently located gym if you don’t have little ones that you’re in charge of, that is. Either of these ideas would help wake you up and energize you for the day ahead. Not a morning person? I get that. It’s not for everyone.

How about squeezing 10 minutes in here and there throughout your day? Maybe park a little further from your building at work or take the stairs instead of an elevator. If you have an hour for lunch, eat for half of the hour and go for a walk for the other half. If you usually use that time socializing with coworkers, invite them along.

Many of us spend the majority of our day sitting due to our jobs being sedentary. Studies have shown that sitting for prolonged periods of time can have negative effects on your body and can increase the likelihood of heart disease and other health issues. This is true even if you exercise regularly! What can you do? Get up and move...frequently. A good rule of thumb is to stand up and move for 5 minutes every 30 minutes. How do you do it without sacrificing productivity?

One way is to stand up and move while you are on the phone. You can pace, march in place, or complete some stretches. Plan a walking meeting with your colleagues. If you want to get fancy, you can buy a seated pedal exerciser and put it under your desk. Once an hour, get up and take a quick lap around the office, go to the water cooler to refill your water, or simply stand up and stretch.

Do you have children you need to take to practice in the evenings? Use some of that time to walk around the field. Need to cook dinner for the family? Do some walking around or stretching while your food is cooking. Take your pup out for longer breaks, and don't just let him out. Take him for a walk or play with him in the backyard.

You can add extra steps into your daily chores. Make multiple trips to the car to bring in your groceries instead of trying to bring them all in at once like a beast! You don't win a prize for getting them all inside in one trip, after all. When folding laundry, put away a few items at a time, so that you make more trips and get in more steps.

If you've settled down to watch a little TV in the evening (one of my favorite ways to relax), use the commercials as exercise breaks. Challenge yourself to do a certain number of stretches, yoga poses, or even jumping jacks each break. If you prefer to read to relax, get up and stretch at the end of each chapter (or several short chapters).

Anytime is a great time to take a break and just play with your kids. Go for a family bike ride, toss a frisbee, play catch, play some basketball or soccer, or toss the football. This is not only good for getting exercise in but for quality family time, as well as stress relief.

Working around the yard is also a way to get some fresh air and exercise in. Mowing the lawn, pulling weeds, planting flowers or vegetables, sweeping off your porch or deck, and raking leaves are all forms of movement, i.e., exercise. You’d be surprised how much doing little things throughout the day adds up to something big.