Finding Time for Physical Activity

Finding Time for Physical Activity

1. Plan Ahead

Why it works: Planning helps you identify opportunities for exercise in advance.

  • Review Your Schedule: Look at your calendar daily or weekly to spot free moments. A cancelled meeting or rescheduled errand could become an opportunity for physical activity.
  • Set Realistic Goals: Block out specific times for exercise, even if it’s just 10–15 minutes.
  • Combine Activities: For example, plan a walking meeting or take your kids to the park for a game while you get in your steps.

2. Think Small and Stay Consistent

Why it works: Small, consistent bursts of activity are more sustainable than trying to carve out large blocks of time.

  • Break It Up: Split your workouts into 10- to 15-minute segments.
    • Morning: Stretch or do yoga for 10 minutes.
    • Afternoon: Take a brisk walk or climb stairs for 15 minutes.
    • Evening: Do core exercises or light strength training for 10 minutes.
  • Incorporate Functional Movements: Do squats while brushing your teeth, lunges while folding laundry, or calf raises while waiting for your coffee to brew.

3. Involve Your Family or Friends

Why it works: Group activities make exercise enjoyable and encourage consistency.

  • Replace Sedentary Activities: Swap TV or board games for active alternatives like hiking, backyard cricket, or bike rides.
  • Weekend Adventures: Plan active outings like exploring a local trail, visiting a swimming pool, or playing frisbee at the park.
  • Fitness Challenges: Engage your family in challenges like step counts or timed races to make it fun and competitive.

4. Add Movement to Daily Tasks

Why it works: Making small changes to your routine ensures activity becomes part of your lifestyle.

  • Walk More: Get off the bus or train a stop early and walk the rest.
  • Take the Stairs: Avoid elevators whenever possible.
  • Active Commutes: If feasible, bike or walk to work.
  • Household Activities: Turn chores into mini-workouts by doing squats while picking up items, stretching while vacuuming, or dancing while cooking.

5. Use Technology to Stay on Track

Why it works: Technology can remind and motivate you to stay active.

  • Set Reminders: Use your phone or smartwatch to schedule exercise breaks.
  • Download Fitness Apps: Track your steps, follow guided workouts, or participate in virtual fitness challenges.
  • Use Social Media for Motivation: Join fitness groups or share your progress to stay accountable.

6. Make Your Environment Work for You

Why it works: A supportive environment encourages movement without requiring extra effort.

  • Keep Exercise Gear Handy: Store resistance bands, yoga mats, or dumbbells in convenient spots.
  • Redesign Your Workspace: Use a standing desk or take regular walking breaks.
  • Create an At-Home Gym Space: Dedicate a small area for quick workouts.

7. Be Kind to Yourself

Why it works: A positive mindset helps you stay motivated even when life gets hectic.

  • Focus on Progress, Not Perfection: Every bit of movement counts, even if it’s not a full workout.
  • Don’t Stress Over Missed Days: Life happens. Skip a day? Start again tomorrow.
  • Celebrate Small Wins: Acknowledge achievements like taking the stairs or doing a quick workout, even if it feels minor.

8. Prioritize What Matters Most

Why it works: Aligning your actions with your health goals can help you manage time better.

  • Say No to Time Wasters: Identify activities that don’t add value and replace them with movement.
  • Focus on Benefits: Remind yourself how exercise improves energy, mood, and productivity.
  • Combine Fitness with Social Time: Invite a friend for a walk or attend a group class together.

9. Build a Routine You Enjoy

Why it works: When you enjoy your activities, you’re more likely to stick with them.

  • Experiment with Different Workouts: Try yoga, dancing, running, or swimming to see what you love.
  • Mix It Up: Alternate between cardio, strength training, and flexibility exercises to avoid boredom.
  • Listen to Music or Podcasts: Make workouts more engaging with your favorite tunes or shows.

10. Start Small and Build Up

Why it works: Starting small makes exercise less intimidating and more accessible.

  • Begin with Simple Goals: Commit to 10 minutes a day and gradually increase as you get more comfortable.
  • Track Your Progress: Seeing your improvement over time can be incredibly motivating.

Final Thoughts

Incorporating physical activity into a busy life is possible with a little planning, creativity, and flexibility. Remember, exercise doesn’t have to be time-consuming or complicated. Focus on consistency and small changes, and soon, staying active will become a natural part of your routine.

Key Takeaway: Every step counts, and the effort you put into movement today can lead to a healthier, happier you tomorrow!

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