If you don’t make time for exercise, you’ll probably have to make time for illness. Robin S. Sharma
According to the World Health Organization (WHO), one in four adults don’t get the recommended amount of exercise, which is either 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise every week. Surprisingly, we all know the benefits of exercise for our health. We desire to exercise, but there seems to be never enough time when you have to juggle work, family, and personal responsibilities.
So, what’s the first thing to go out of the window? Exercise is the first thing you scrap off the to-do list! Skipping workouts because you don’t have time becomes one day, then two days, weeks, months, and eventually years of physical inactivity.
So, how do you make time for exercise with a busy schedule? This article shares the top way to carve out time for your health and well-being, ward off illnesses, and enjoy a long, healthy life.
In This Article
Why Should You Make Time For Exercise With A Busy Schedule?
It is said that people who don’t make time for exercise will have to make time for illness. Even if you have a busy schedule or it makes sense to sleep in instead of working out or going to work early, you must remember that taking care of your health is a priority, just like other responsibilities.
Exercise is undoubtedly beneficial for your health, and skipping it for months can lead to health issues now or later. You’ll be surprised that regular exercise improves your mood, productivity, and overall well-being. And the truth is, if you’re not healthy, your employer will not hesitate to replace you because work has to go on.
You must be healthy to be productive and free from pain or lifestyle diseases. Furthermore, your kids need you to be healthy so that you can play with them and see them into their adulthood.
9 Ways to Make Time for Exercise with a Busy Schedule
Here are 9 easy ways to carve out time for exercise in your busy schedule.
1. Have a strong why
For any goal that you want to achieve in life, you need to have a strong reason for doing it. Knowing why you have to exercise daily will not only give you the motivation but also boost your willpower to stick to your schedule even when you don’t feel like it. Your ‘why’ could be that you want to lose weight, have a condition that requires you to be active, or simply want to take better care of your body.
Write down your why and keep it where you can read frequently to remind you of your main objective. Knowing your why will keep you focused even when you get challenges, and consider ditching the gym or the workout routine.
Also Read: What are the 5 Benefits of Regular Exercise?
2. Make a schedule and stick to it
As the saying goes, we make time for what’s important. Your health is important and should be part of your daily routine. It is the most important thing that we often take for granted. Add time to exercise on your calendar and treat it as any other important appointment.
Treat this time just like an important meeting with your boss. Would you cancel a meeting with your boss? I bet not. So block time for workouts, set up reminders, and get up when it is time to workout.
Also Read: 10 Smart Health Goals Examples and Easy Steps to Achieve Them
3. Exercise first thing in the morning
The best way to make time for exercise with a busy schedule is to work out first thing in the morning. The advantage of morning exercise is that it is a distraction-free time before work and other responsibilities arise. You’ll be able to tick it off from your to-do list instead of waiting to do it later.
If you exercise in the evening, your boss could extend the meeting, or you could decide to go for an impromptu date with a friend or need to take care of your kids, so, of course, you will scrap off your workout. Try waking up 30 minutes earlier every day and sneak in a quick workout. It will help you stick to your fitness goals and start the day with confidence.
Furthermore, research shows that morning exercise boosts metabolism, lowers blood pressure, and helps your body break down abdominal fat, which is a plus if you want to lose weight. If you don’t have 30 minutes, squeeze in 10 to 15 minutes of high-intensity workout and make the morning count.
4. Do HIIT workouts
You only need 75 minutes of high-intensity workout every week. That means you can do 25 minutes of workouts three times and week and be in the safe zone. Furthermore, HIIT workouts are more beneficial for fat loss since they burn fat quickly and build muscle than moderate-intensity workouts.
Some examples of HIIT workouts include jumping jacks, burpees, high knees, mountain climbers, squats, and lunges. So, instead of going for one-hour workouts, do short, high-intensity workouts to save time and get more health benefits.
5. Make it easy to work out
We do things that are easy and have no obstacles. So, remove any resistance, excuse, or friction that would make you skip the workout. For example, if you want to exercise first thing in the morning, keep your gym clothes beside your bed. Or carry the workout clothes in your car if you go to the gym after work.
Another effective tip is to change into your gym clothes at work, so you’ll have no excuse to skip the gym. Ensure that you fuel your body with healthy foods to boost your energy levels, motivate you, and improve your workout performance. Carry healthy snacks like yogurt or nuts to keep you energized during the day before or after your workout sessions.
Also Read: 12 Healthy Foods You Should Always Have in Your Kitchen
6. Make it fun
Sometimes, we don’t make time for exercise because it feels like a chore. The best way to get motivated to do something is to make it fun so that you look forward to it. Combine working out with an activity that you love to do. For example, create a great music playlist you can listen to as you walk or run on the treadmill.
You can also choose a type of workout that is fun for you, such as Zumba or dancing. If you love swimming instead of going to the gym, then do it. Also, choose an outfit you are excited to wear. Another effective tip is to walk around the house every time you are on social media or do jumping jacks or lunges as you watch your favorite TV show.
Since it doesn’t take any strong will to scroll through your favorite creators use the time to jog around the house and kill two birds with one stone. Another way to make it fun is to make it a family affair. Go for a walk in the evening with your kids or walk your dog around the block. Anything to move your body is ideal.
Also Read: How to Hack Your Brain to Make Healthy Habits Stick: 10 Healthy Habits for A Better You
7. Make use of your lunch break and weekends
Instead of scrolling social media during your lunch break, use the 60 minutes to work out. You can go for a short walk around the block or around the office to add to your daily steps. If you are lucky to have a gym in your building, hit the gym for 30 minutes and come back feeling refreshed and ready to work for the rest of the afternoon.
You can also sneak in little workouts during the day. For example, use the stairs instead of the elevator, park your car in the furthest spot from the office to get more steps, or do 5 squats every time you visit the washroom. In addition, take advantage of your weekends to exercise instead of watching TV. Even if you only get time two days a week, having the weekend adds up to your exercise bank.
Make it a family affair and go walks with your family or go for swimming. Your family can be your accountability partner and have fitness dates to improve your health.
Also Read: Is Walking Good For Weight Loss? 10 Health Benefits of Walking Everyday
8. Get enough sleep
Sleep is an important pillar of health. Maybe you are not able to make time for exercise because you’re tired all the time. If you don’t get adult sleep every night you may experience low energy levels which may affect your ability to exercise. Sleep is also important for recovery from workouts, so you should prioritize sleeping at least seven hours every night.
Also Read: How Does Exercise Improve Mental Health? (9 Surprising Ways)
9. Master discipline and stop waiting for motivation
All the above tips to make time for exercise may not work if you don’t have self-discipline. Being disciplined is doing something you know you need to do when you need to, even if you don’t feel like it. If you only exercise if you are motivated you will have to wait for a long time.
The secret to consistency is discipline not motivation. You need to be willing to do what you decide and stop making excuses. The best way to build discipline is to stack up on action one day at a time. Exercise your discipline muscle by taking small, consistent actions, and with time, you will never skip two days of workouts in a row.
Instead of thinking of a workout as a chore, look at it as something enjoyable. You have to master your mindset and learn how to trick your brain into doing things you need to do. In the book Atomic Habits, James Clear gives an example of a way to ensure to work out to trick your brain into thinking you will only go to the gym or for a walk for 5 minutes, and by the time you hit the road and start you’ll go all the way.
FAQs
- How do I get exercise on a busy schedule?
The best way to make time for exercise with a busy schedule is to add it to your calendar and block some time. Wake up earlier, get 15 to 25 minutes of exercise before your day gets busy, and check it off your to-do list.
- How do you make time for workouts when you don’t have any time?
The easier way to make time for workouts when you don’t have time is to do high-intensity workouts first thing in the morning. HIITs are very effective because they boost your metabolism and only take a small amount of time.
- How do I make a perfect workout schedule?
When making your perfect workout schedule, you need to consider your fitness goals and the time you have. When your time is limited, HIIT is the best option. You can also add small movements into your daily routine, like using the stairs, parking your car away, or using a standing desk at work.
- How can I force myself to work out every day?
Have a strong reason for working out every day. Build your discipline muscle by doing 10-minute workouts and scaling up. Make it fun and easy by doing activities that you love, like dancing or walking, and reward yourself when you accomplish your goals.
Final Thoughts
For most people, there never seem to be enough hours in a day. There’s so much to do and so much to keep up with. However, that’s not an excuse to avoid exercise for months. Prioritize your health and well-being by blocking time for workouts and using any opportunity to work out. Instead of mindlessly scrolling on social media, do squats, lunges, or go for a walk.
And for those days that you have so much to do, do a HIIT workout for just 25 minutes, or even 10, rather than skip your workout. Remember, we make time for what’s important. So, make your health important and make time for it even if you are busy.
I hope these nine tips to make time for exercise with a busy schedule will be beneficial for you. Remember to like, comment, and share this article to help your friends and family learn how to make time for exercise.
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