3 Ways to Exercise on a Busy Schedule

Most exercise programs are started with the best intentions. So why then do treadmills turn into storage platforms, and walking shoes are worn only to Saturday night movies? The answer often lies more in poor planning than in low motivation. To make exercise a regular part of your life, it should be something you enjoy, be easily accessible, and seamlessly fit into your daily routine.

Here are three ways to integrate exercise into a busy schedule:

1. Arm Your Exercise Space for Battle

One of the biggest hurdles to regular exercise is simply getting started. A cluttered or uninspiring workout space can make it difficult to find the motivation to exercise. To overcome this, try turning your exercise space into a place that invites you in and makes you want to work out.

Consider redecorating your workout area to make it more visually appealing. Add pops of color, interesting textures, and other elements that engage your senses—like scented candles or essential oils for a pleasant aroma.

Small touches like these can make the space feel more inviting. You might also want to keep a water pitcher nearby, so you stay hydrated without needing to leave the room. Adjusting the lighting to fit your mood can also make a significant difference. Dim lights might be perfect for a calming yoga session, while bright lights can energize you for a cardio workout.

If your concern is that exercising feels like it’s infringing on your productive time, consider adding a television with a DVD player or streaming service. This allows you to watch the news or enjoy a movie that you wouldn’t normally have time to watch. However, here’s the trick: only allow yourself to watch this content while exercising. You might find yourself motivated to jump on the treadmill just to see what happens next in your favorite show.

Another excellent way to multitask is by listening to audiobooks or podcasts while you exercise. Whether it’s a novel you’ve been meaning to read or a podcast on professional development, this can be a great way to make your exercise time feel doubly productive. You could even listen to recorded meeting notes or brainstorm ideas for your next big project. And if inspiration strikes while you’re working out, keep a notepad handy or use a voice memo app on your phone to jot down ideas.

2. Walk Whenever Possible

Walking is one of the simplest and most effective forms of exercise, and the best part is that you can easily integrate it into your daily routine without setting aside extra time. Here are some simple ways to walk more during your busy day:

Take the Stairs: Whenever you have the option, choose the stairs instead of the elevator. It’s a small change, but over time, it adds up to significant health benefits.

Park Further Away: When you’re driving to work, the grocery store, or anywhere else, park a little further away from the entrance. Those extra steps may seem insignificant, but they contribute to your overall daily activity level.

Walk During Breaks: Instead of spending your lunch hour or coffee break sitting down, take a brisk walk. Not only will this help you fit in some exercise, but it can also refresh your mind and improve your focus for the rest of the day.

To make this easier, consider bringing a quick, healthy lunch from home. This saves the time you would otherwise spend driving to a restaurant, allowing you to get more out of your break.

Walking Meetings: If your work involves meetings that don’t require sitting at a desk, suggest taking a walking meeting instead. This is an excellent way to combine exercise with work, and you might find that the movement helps stimulate creative thinking.

Step Counting: Invest in a pedometer or a fitness tracker to keep track of your steps. Set a daily goal—10,000 steps is a common target—and find ways to reach it throughout the day. You might be surprised at how easy it is to hit your goal with just a few small changes to your routine.

3. Choose Active Family Activities

Family time doesn’t have to be sedentary. By choosing active family activities, you can spend quality time with your loved ones while also getting some exercise. Here are a few ideas:

Walk After Dinner: Instead of eating a heavy meal at a restaurant, prepare a healthy dinner at home and then go for a walk around the neighborhood together. This not only helps you digest your meal but also gives you time to chat and bond with your family. Plus, you’ll save the calories and time that would have been spent on a big restaurant meal.

Weekend Outings: Plan weekend outings that involve physical activity. A trip to the zoo, a hike at a nearby nature preserve, or a day of cycling in the park are all fun ways to get everyone moving. Even something as simple as a game of catch in the backyard can be a great way to be active together.

Limit Screen Time: Make a conscious effort to replace some of your family’s screen time with active time. Instead of watching TV or playing video games, suggest going for a swim, playing a game of basketball, or going ice-skating. These activities not only provide exercise but also create memories that your family will cherish.

Involve the Kids: If you have young children, involve them in your workouts. Turn exercise into a game—have a race to see who can run the fastest, or challenge each other to see who can do the most jumping jacks. Not only will this keep your kids entertained, but it will also help them develop healthy habits from a young age.

By incorporating these strategies into your daily routine, you can turn your good intentions into action. You’ll be healthier, and you’ll likely notice improvements in your overall well-being. You may even develop better work relationships by hand-delivering messages rather than sending emails.

And by focusing on active family time, you’ll strengthen your relationships with your loved ones.

Investing a little time each day in a healthy lifestyle can lead to significant long-term benefits. You could add years to your life, making it possible to enjoy the days when your schedule is no longer so chaotic. Whether it’s turning your exercise space into a place you love, walking whenever possible, or choosing active family activities, these small changes can make a big difference in your health and happiness.

You may also like: