Imagine two cars of the same make and model, both crafted with the same care and precision. One sits idly in a forgotten corner of a garage, its once gleaming exterior now dulled by layers of dust and neglect. Its engine which has not been used for so long sputters weakly when you try to start it.
Now, picture the second car which is identical in every aspect except for one crucial difference – it’s constantly in use and motion. Every day, its engine starts and hums with vitality as it runs on the bustling streets and open highways, its well-maintained parts working seamlessly together.
Although it’s a loose comparison, this contrast between the two cars mirrors the stark difference that exercise can make in our lives. Just as the neglected car struggles to function smoothly, our bodies can also suffer from various health problems when deprived of regular physical activity.
The sedentary lifestyle we’re leading today is akin to letting a car sit and go unused for months or years. It can lead to a variety of physical and mental health issues.
Most of us have such hectic lifestyles, our schedules are jam-packed, priorities compete with each other, and our to-do lists are endless. Work, family, and personal commitments often leave little time for self-care. In the middle of all this, the idea of working out takes a back seat.
The modern world has become so fast-paced and competitive that we’ve forgotten about the fundamental things required to live a healthy and fulfilling life. Ideally, we should not work for more than around 45 hours a week but people spend more than the defined hours immersed in their work because everyone wants to get ahead of others and be successful in life.
Covid-19 pandemic brought the world to a halt. It made us take a pause and think about the things that really matter in our lives. People are now more focused on healthy living but still, around half of us don’t get the recommended amount of exercise every day.
When the schedule is tight and the day looks busy, exercise is the first thing that gets kicked out of the to-do list for the day. If we want to lead a healthy and fulfilling life, this thought process has to change. Some things in life are non-negotiable, and exercising daily is one of them.
But people often don’t have enough time in the day to squeeze in a workout.
In this second blog of our “Healthy Lifestyle Habits” series, we’ll try to address this burning question “How to fit exercise into a busy schedule?”.
We understand that there is a myriad of challenges that people face when it comes to prioritizing physical activity amidst the demands of work, family, and other commitments. However, we firmly believe that with the right mindset, strategies, and approach, it is possible to integrate exercise seamlessly into even the busiest of schedules.
In the following sections, we’ll explore a variety of strategies for overcoming common barriers to exercise and incorporating physical activity into a busy schedule. Let’s dive in!
Table of Contents
What Are the Benefits of Exercise?
We have written a blog on this topic – How Does Physical Activity Improve Your Quality of Life and we encourage you to give it a read to understand the benefits of exercising in detail. Exercising or physical activity has many benefits that go beyond just staying fit.
Let’s break down the advantages of making exercise a regular part of your life.
Physical Health Benefits
Most people think that exercising is just about shedding those extra pounds and looking fit. Although regular exercising helps you manage your weight by burning calories and building muscles, its physical health benefits are much more than that.
Regular exercising improves your cardiovascular health and reduces the risk of heart problems and stroke. When you do activities like walking, jogging, cycling, swimming, etc., they strengthen your heart and improve circulation which lowers your blood pressure and cholesterol levels in the process.
On top of these cardiovascular benefits, regular exercising increases your strength, flexibility, and mobility. Different types of exercises have different benefits. For example, resistance training builds muscle mass, improves bone density, and protects against age-related muscle loss.
Flexibility exercises like stretching and yoga help to maintain joint mobility and prevent stiffness. This can help prevent injuries and keep you moving smoothly as you age.
So whether you’re lifting weights or doing yoga, exercise helps you stay strong and flexible.
Mental Health Benefits
The mental health benefits of exercising are because of the release of a happy brain chemical called endorphins, which are like natural mood lifters. They are released in the body when you exercise and are responsible for reducing feelings of stress, anxiety, and depression, and making you feel happier and relaxed.
Exercising is great for your brain too as it increases blood flow to your brain which improves memory, focus, and concentration. Exercising also reduces the risk of cognitive decline that happens with age.
Long Term Benefits
Beyond the immediate physical and mental health benefits, regular exercising has a lot of long-term benefits as well. Studies have shown that people who exercise regularly have a lower risk of developing chronic diseases such as type 2 diabetes, heart diseases, and certain cancers.
Regular exercising improves your immune system by making it more effective at fighting viruses and bacteria and eventually reduces the risk of infectious diseases.
Identifying the Barriers to Exercise
Most of us already know about these benefits but still don’t exercise regularly. Let’s look at some of the common barriers that people face.
Time Constraints
One of the most significant barriers to exercise is the lack of time. We have such a hectic lifestyle that after a long day at work, we are generally tempted to relax on the couch and watch a TV show.
24 hours a day sounds like a lot but amidst the busy work schedule, family obligations, other commitments, and our lethargic nature, they are not enough.
This is why you would see fitness influencers and brands coming up with routines like “15-minute workout that burns fat”, or “20-minute full body workout”, etc.
The real barrier or reason is not time constraints, but time management and the lack of interest or willpower.
Lack of Motivation
When the demands of the day have drained all the energy out of your body, it’s understandable to feel a lack of motivation, which is another barrier to exercise. It feels easy to come up with excuses to postpone or skip a workout when you’re feeling tired or stressed.
Self-Imposed Limitations
Sometimes, the greatest barrier to exercise is the one we put on ourselves because we don’t want to come out of our comfort zones and try new things. Fears of failure and judgment hold us back from reaching our full potential.
Pushing ourselves to try new things seems intimidating at first but we must understand that everyone starts somewhere and it’s not easy at first. Take things slow and progress at your own pace.
Strategies for Incorporating Exercise Into a Busy Schedule
Even after all these barriers, finding time to exercise in a packed schedule is quite possible with the right strategies and mindset. Let’s see how you can incorporate exercise into even the busiest of schedules.
1. Prioritize Physical Activity
As we discussed above as well, when the schedule is tight and the to-do list is too long, exercise is the first thing that gets kicked out because we generally don’t consider it as important as other things. And we can’t be more wrong about it.
As humans, there are a few mandatory things to be healthy, and regular physical activity is one of them among other things like good food and meaningful connections. Understanding this and making physical activity a priority is the first step.
Treat physical activity as you would any other important in your life like your work, family, or social obligations. We are generally comfortable with trading exercises with extra working hours. Think about it, what good is that money if you’re spending most of your days in and out of hospitals?
So think of physical activity or exercise as a non-negotiable thing.
2. Find Activities You Enjoy
One of the best ways to stay physically active is to find the activities that you genuinely enjoy. For Pooja, it is dancing. For you, it could be something that you really enjoy doing and look forward to it every day.
Whether it’s swimming, cycling, dancing, or practicing yoga, find the type of exercise that resonates with you and fits your preferences and lifestyle.
The key is to find a physical activity that makes your heart race, that you look forward to, and that makes you feel good both mentally and physically.
3. Minimize Commute Time
When it comes to fitting exercise into a busy schedule, minimizing commute time can be really beneficial. Think about it, if your workout spot is around the corner, you’re more likely to go there. But if it’s a 20-to 30-minute drive away, you’ll find yourself making excise to skip it every other day.
Having your workout spot within easy reach means you won’t have to spend precious time and energy traveling back and forth. Instead, you can dive right in and make the most of your time.
By cutting down on commute time, you’ll remove a major barrier to exercise and make it easier to stick to your fitness routine. Plus, shorter commutes mean more time for working out. Instead of spending half an hour driving to the gym, you can use that time to actually get moving.
Choose a location that’s close to home or work, so you can spend less time getting there and more time breaking a sweat.
4. Set Realistic Goals
Whichever form of physical activity you’re choosing, set realistic and achievable goals initially to stay motivated. Focus on enjoying it and making it a consistent part of your routine. Once it becomes a regular thing, then think about setting goals but your first approach should be to make it fun and establish a consistent routine.
If you’re choosing a physical activity like swimming, dancing, cycling, etc. then your goal should be to do it for a certain period of time and then gradually increase it every week or so. If you’re aiming to lose weight or gain muscle, set attainable goals to stay focused and track your progress over time.
Break your larger goals into smaller and manageable milestones, and celebrate your wins along the way. Each win brings you closer to your larger goal.
5. Make Use of Time-Saving Techniques
When time is tight, maximizing efficiency is essential. Look for ways to make the most of your workout time and fit physical activity into your busy schedule. High-intensity interval training (HIIT) and circuit workouts are excellent options for getting a full-body workout in a short amount of time.
Additionally, consider incorporating exercise into your daily tasks and routines to make it more convenient and accessible. This could mean walking or biking to work instead of driving, taking the stairs instead of the elevator, or fitting in quick stretches or bodyweight exercises throughout the day.
6. Find a Workout Buddy or Someone to Hold You Accountable
Having a workout buddy at your side can provide motivation, accountability, and support at every step of the way. You’ll enjoy your workouts more and you’ll have someone to share your experiences with.
Knowing that someone is counting on you to show up can give you that extra motivation to stay consistent. And you’ll have someone to share your progress and celebrate your achievements with.
Your workout buddy could be your friend, family member, coworker, or neighbor but find someone who is reliable, committed, and supportive.
In addition to providing motivation and accountability, a workout buddy can also offer valuable support and encouragement. Whether you’re struggling to reach a fitness goal, dealing with setbacks or challenges, or simply in need of a pep talk, having someone in your corner can make all the difference.
By sharing your fitness journey with a workout buddy, you can support each other, push each other to new heights, and celebrate your successes together.
7. Stay Flexible and Adapt: Something Is Better Than Nothing
Life is unpredictable, and there will inevitably be days when your workout plans are derailed by unexpected events or obligations.
Instead of throwing in the towel when things don’t go as planned, be flexible and adaptable in your approach to exercise. If you miss a scheduled workout, don’t dwell on it. Instead, find alternative ways to stay active and make up for lost time.
Remember that consistency is more important than perfection, and every little bit of exercise counts towards your overall health and well-being.
8. Use Technology to Workout at Home
If your schedule is too hectic that you can’t go out to do any physical activity at all, technology offers a convenient solution for incorporating exercise into the busiest of schedules.
There are so many fitness channels on YouTube, workout apps, and online platforms that you can make use of for free to exercise from the comfort of your home. This way, you won’t need any lengthy commutes to the gym or fitness classes.
You can do your workouts as per your schedule and preferences and you have the freedom to choose your workout environment, whether it’s your living room, bedroom, balcony, or even a hotel room while traveling.
You can’t make any excuse while working out at home, like bad weather, lack of time, long commute, etc. All you need is a yoga mat, maybe some resistance bands, or dumbbells that you can purchase from Amazon.
Best Time to Workout on a Busy Schedule
There is no one-size-fits-all solution when it comes to finding the best time to exercise on a busy schedule. It depends from person to person, their individual preferences, lifestyle, and daily schedules.
For those with jam-packed mornings, evenings may be the optimal time to prioritize physical activity. If your evenings are filled with commitments and responsibilities, mornings might be the ideal time to break a sweat.
However, as we discussed in our last strategy, technology offers flexibility and convenience. With so many options available online, you have the option to exercise anytime.
Ultimately, the best time to work out on a busy schedule is the time that works best for you. Listen to your body, consider your daily routine and commitments, and choose a time that feels right for you. Whether it’s morning, afternoon, or evening, the important thing is to prioritize physical activity and make it a consistent part of your routine.
Wrapping Up – How to Exercise When Busy and Tired
In this fast-paced modern world, we don’t consider physical activity and exercise as something important. We often prioritize work, family, and other commitments over exercise and see it as an optional add-on rather than a fundamental aspect of a healthy lifestyle.
However, physical activity is not just something we should do – it’s something we need to do to thrive as human beings. From the moment we’re born, our bodies are designed to move. Whether it’s crawling, walking, or running, physical activity is an innate part of being human.
Yet, as we grow older and our lives become increasingly busy and sedentary, we often neglect this fundamental aspect of our biology. We trade exercise for convenience, comfort, and instant gratification, forgetting that our bodies need regular movement to function optimally.
We often see exercise as a chore or a burden, something to be done rather than enjoyed. We come up with excuses for why we can’t find the time or energy to work out and convince ourselves that other priorities are more important.
We tell ourselves that we’ll start exercising tomorrow, next week, or next month, but somehow, that day never seems to come.
But the truth is, there’s never a perfect time to start exercising. Life will always be busy, and there will always be obstacles and challenges to overcome.
Yet, if we truly want to live healthy, happy, and fulfilling lives, regular exercise is non-negotiable. It’s not just about looking good or fitting into a certain size – it’s about feeling good, both physically and mentally.
Physical activity is not just a means to an end – it’s a way of life. It’s about moving our bodies, challenging ourselves, and pushing past our limits. It’s about feeling the rush of endorphins, the satisfaction of accomplishment, and the joy of movement. It’s about connecting with ourselves, with others, and with the world around us.
So let’s make a commitment to prioritize physical activity in our lives, starting today. Let’s set aside the excuses and the distractions, and make time for exercise, no matter how busy we may be. Let’s embrace the joy of movement, the power of progress, and the beauty of the human body in motion.
Remember, it’s never too late to start. Whether you’re young or old, fit or out of shape, today is a new beginning.
Your body, mind, and your future self will thank you. So let’s make today the day we choose health, vitality, and well-being – one step, one workout, and one day at a time. Namaste!
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