All about the fitness and health lifestyle
All about the fitness and health lifestyle

Practical Tips to Fit More Workouts into a Busy Schedule

Last Updated:
May 20, 2024
Kay Nicole

Practical Tips to Fit More Workouts into a Busy Schedule

Do you ever feel like there just aren't enough hours in the day? Between work deadlines, family commitments, and the constant pressure to achieve, it's easy to let exercise fall by the wayside. It can often seem impossible to fit in more workouts throughout the week.

Prioritizing your health and fitness isn't a luxury, it's a necessity. Exercise is a powerful tool for boosting mood, memory, and overall physical well-being. However, the challenge remains —how do we find the time to exercise regularly with a busy schedule? After a tiring day, the temptation of sitting on the couch watching television or scrolling your social media rather than working out is real.

In this post, we explore some practical tips to help you squeeze more workouts into your day, even with a jam-packed schedule.

Why do you need to workout?

Working out is not only about muscle size and aerobic capacity, you can also trim your waistline, improve your sex life, and physique and even add more years to your life. But that's not the main pointer or motivator for those who work out regularly. Exercising enables you to;

  • Sleep better
  • Feel more energetic
  • Increases confidence
  • Improves your memory
  • Relieves stress
  • Improve your mental health challenges like ADHD, anxiety and depression
  • Boosts overall mood
  • Strengthens the immune system

How can you fit in more workouts in your busy schedule?

1. Use your lunch time

stair climbing

Make the most of your midday break by taking a refreshing walk to boost your physical and mental well-being.

Here are some more simple exercises you can incorporate into your lunch break routine.

  • Stretching: Loosening your muscles with some stretches helps prevent tightness, soreness, and overall stiffness.
  • Wall push-ups: This variation on push-ups reduces stress on your lower back and wrists. Stand facing a sturdy wall, place your hands shoulder-width apart on the wall, and lower your chest towards the wall while engaging your core.
  • Use the stairs: Ditch the elevator after lunch and take the stairs instead. This is a convenient way to get some aerobic exercise into your day.

A midday workout is a great way to manage stress, clear your head, and even give your metabolism a little boost, leading to better focus when you return to work.

2. Enjoy the morning calm

There's a certain magic to starting your day with a workout. By exercising before the daily grind begins, you get to:

  • Beat the rush: Fit in your workout before the day's chaos unfolds.
  • Unlock your focus: Morning exercise boosts the release of neurotransmitters, sharpening your attention and improving mental clarity for a productive day.
  • Jumpstart your metabolism: Morning workouts have been shown to have a greater impact on metabolism, aiding in weight management.
  • Sense of accomplishment: A morning workout sets a positive tone for the day, making you more mindful of healthy choices throughout, including your nutrition.

3. Unwind after work with gentle exercise

Combat post-work stress with a short, de-stressing workout.

Opt for calming activities like yoga or stretching, or a light sweat session with bands or dumbbells. Even a few laps in the pool can work wonders.

4. Become a weekend fitness warrior

Weekends may not feel dramatically different anymore, but you can carve out some time to exercise!

Do longer workouts over the weekend – think one hour of combined cardio and strength training. This intense session will not only boost your mood and well-being, but also set you up for a productive week ahead, feeling energized and focused.

5. Make exercising fun

Make workouts enjoyable to keep them a regular part of your life. Here are some ideas.

  • Embrace the outdoors: Enjoy a scenic walk during sunrise or sunset.
  • Find Your sport: Explore activities you love, like rock climbing, dancing, or surfing.
  • Make it social: Join a team sport or exercise class.
  • Gamify your routine: Combine hobbies with exercise – bike rides with sunrise walks or golfing with business meetings.

6. Sneak in fitness throughout your day

Little things done regularly form part of exercising, and short daily activities contribute significantly to your fitness goals. Additionally, they keep you from feeling overwhelmed by workouts.

  • Ditch the elevator - take the stairs at a brisk pace.
  • Do bodyweight exercises - 10 push-ups in the morning, squats or jumping jacks during breaks.
  • Stretch it out - stand up and stretch every 20 minutes to avoid stiffness.
  • Park further away - use your walk to work as a mini-workout.
  • Commute with movement - opt for walking, cycling, or public transport whenever possible.

These micro-workouts add up and can make a big difference in your overall fitness level.

7. Fight boredom with variety

Keep your fitness routine exciting by incorporating variety! Here's how:

  • Explore different activities: Plan workouts that include yoga, cycling, running, walking, stretching, or even golf.
  • Get creative: Cycle to the golf course or incorporate a walk into your business meeting.
  • Balance is key: Variety prevents overuse injuries and keeps your workouts fresh.

Exercise doesn't have to be confined to a gym. Walking meetings offer a fun way to get fresh air, stimulate creativity, and sneak in some movement, even for those who dislike traditional workouts.

8. Embrace standing up desks

standing desk for fitness

Sitting for long stretches can zap your energy and harm your posture. Here's why you should stand for longer periods, you may even consider getting a standing desk for your work.

  • Burn more calories: Standing burns more calories than sitting, even when you're not actively moving.
  • Boost energy and mood: Studies suggest standing can combat fatigue and improve focus.
  • Improve posture and reduce pain: Standing desks can help alleviate back and neck pain caused by slouching.
  • Enhanced circulation and focus: Standing keeps your blood flowing and may improve wrist position, leading to better overall well-being.

9. Have workout equipment on hand

Keep workout equipment near you. Have weights, an exercise ball, and resistance bands at your desk to help build strength, and if you have a private office, sit on your exercise ball occasionally while working.

Although these tiny adjustments and movements may seem insignificant, they work magic for your core and back muscles, and your posture.

Final thoughts on how to fit more workouts into a busy schedule

Working out has proven to help reduce stress and depression, increase energy levels, promote better sleep, boost the immune system, and, of course, improve overall health. However, for many of us, it can be very tricky to find the time to exercise.

You can easily fit exercises into your tight schedule by focusing more on small activities and embracing bigger workouts on weekends. Exercising doesn't have to be prolonged, tough, or intense for you to reap the positive effects. The above practical tips will guide you to super workout results imaginable.

Remember, with workouts, you are prone to physical injuries, and it is always advisable to have a personal injury attorney on hand. They are best placed to offer you the right advice for your specific situation, especially if your injuries are caused by the negligence of others.

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