10 tips on excerise scaled - 10 Tips on How to Make Time for Exercise During a Busy Work Week

10 Tips on How to Make Time for Exercise During a Busy Work Week

Are you struggling to find time for exercise amidst your jam-packed work week? Well, fret not, because we’ve got you covered! In this article, we’ll share some fantastic tips on how to make exercise a priority and seamlessly integrate it into your busy schedule. We understand that balancing work commitments and personal well-being can be a challenge, but with a little planning and some creative approaches, you can achieve a healthy and active lifestyle. So, let’s dive in and discover practical ways to carve out time for exercise and take a step towards a happier, healthier you!

  1. Prioritize exercise: Consider exercise as an essential part of your routine, just like any other important task.   The CDC recommends 150 minutes of exercise per week for good health which can be broken down into (5) 30 minute sessions for example.
  2. Schedule it: Plan your exercise sessions in advance and block out specific times in your calendar dedicated to physical activity. Treat these time slots as non-negotiable appointments with yourself.  Making self care a priority is a great step to honoring your well being.
  3. Morning workouts: Consider exercising in the morning before work. This way, you can start your day with a boost of energy and ensure that other commitments or unforeseen circumstances won’t interfere with your exercise plans later in the day.
  4. Lunchtime workouts: If morning workouts aren’t feasible for you, utilize your lunch break for exercise. Find a nearby gym, go for a walk or run, or try a quick workout routine that doesn’t require much time or equipment. Make sure to allocate sufficient time for a post-workout shower and lunch.
  5. Efficient workouts: Opt for high-intensity interval training (HIIT) or circuit training workouts that combine cardiovascular exercises with strength training. These workouts are usually shorter in duration but still provide excellent health benefits. It is recommended to both strength training and cardiovascular activities for optimal health.
  6. Break it up: If finding a solid block of time for exercise seems impossible, break your workout into smaller segments throughout the day. For example, try doing 10 minutes of exercise in the morning, 10 minutes during lunch, and another 10 minutes in the evening. It all adds up!  Creating micro breaks within your workday can not only add a higher level of activity but sustained alertness as well.
  7. Active commuting: If possible, incorporate physical activity into your commute. Consider walking or biking to work, or getting off public transportation a few stops earlier and walking the rest of the way.  It is always a good idea to take advantage of parking farther away from your destination to get in those steps or when shopping push the cart down every aisle even though you don’t need to shop in that area.
  8. Utilize technology: Explore fitness apps, online workout videos, or fitness podcasts that provide guided workouts you can do at home or in your office. This allows you to exercise whenever you have a few minutes to spare.  Desire Wellness has many micro break exercises in our workplace app.
  9. Multitask: Look for opportunities to multitask and exercise simultaneously. For example, you can use a standing desk or an exercise ball instead of a regular chair to engage your core muscles while working.  You can also get an inexpensive foot pedal system that fits under your desk.
  10. Make it a social activity: Exercise with a friend or join group fitness classes. Not only will this hold you accountable, but it can also make your workouts more enjoyable and social. If your company doesn’t already have a wellness program, we at Desire Wellness have a great wellness app your company can utilize to provide you with great social interactive exercise challenges.

Remember, consistency is key! Even if you can only dedicate small pockets of time to exercise, regular physical activity can still have significant benefits for your health and well-being.

desire wellness favicon 300x300 1 - 10 Tips on How to Make Time for Exercise During a Busy Work Week
Dr. Kim Lazarus is a licensed Chiropractor and Board Certified Health and Wellness Coach with training in Lifestyle Medicine. She has teamed up with Desire Wellness to bring our corporate wellness programs to the next level with the wellness tools needed to support employees and patients. She first moved to Alaska in 1990 to coach figure skating and has pursued many outdoor adventure sports. Her experiences have instilled in her a deep appreciation for the importance of a healthy and active lifestyle. Dr. Lazarus brings this passion and commitment to her work every day, helping individuals and organizations alike to achieve their wellness goals.