How To Fit Exercise Into A Busy Schedule
"How can I fit exercise into my schedule when I'm already so busy?". We hear that question a lot at the 33Fuel HQ, and it's understandble why. Everyone seems busier than ever and, despite the known benefits of regular exercise, it's often one of the first things to fall by the wayside. But if exercise were a pill, we'd all take it
Imagine a pill existed that was proven to:
- Significantly reduce your risk of chronic diseases
- Drastically improve your mood
- Boost your energy levels
- Enhance your sleep quality
- ...and even extend your lifespan
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I'd hazard a guess the queue for said pill would be lengthy. We'd all be clamouring to get our hands on it! Well, these benefits are readily available right now through regular exercise. But when it comes to actual physical activity, many of us struggle to make it a consistent part of our lives. Why?
Barriers to Regular Exercise
Despite well proven and extensive benefits, several barriers often prevent people from engaging in regular physical activity. They're all known, but recognising and understanding these barriers is the first step toward overcoming them.
1. Lack of time
One of the most common reasons for not exercising is a lack of time. With the seemingly increasing demands of work (or at least, extended infiltration through mobile phones etc) as well as family committments and other responsibilities, it can be difficult to find the time to work out.
However, when you realise that one hour of exercise is only 4% of a 24-hour day, it really should be doable and maybe our "lack of time" barrier isn't truly all that significant. Indeed, we often overestimate the amount of time required for exercise and underestimate the amount of time we spend on less productive activities, such as scrolling through social media or watching TV.
Merely being cognisant of this should help change perspectives.
Framed within a cluttered, busy and hectic daily lifestyle, finding time to exercise can feel like a luxury too far
2. Perceived effort
Exercise can be physically demanding, and the prospect of sweating, straining and experiencing discomfort isn't always the most appealing! And despite knowin the benefits, this isn't necessarily enough to get you out the door.
This barrier is particularly keen in those new to exercise, where it really does feel harder than for those who at least know what the post-exercise high feels like. For beginners, it's so important to start slow and don't make it hard - exercise really should be fun and not arduous - the perception that it's painful will stop many from event starting.
3. Lack of motivation
Even though we know we should exercise, staying motivated can be tough. Without a clear and compelling reason to work out, it’s easy to skip it in favour of more immediate gratifications. Motivation can also wane over time, especially if the results of exercise aren’t immediately apparent.
I personally think motivation is overrated - a bit of a contrary opinion, I know - but I think it's discipline that's more relevant. I exercise a lot, know the benefits and, on the whole enjoy it. But I go through periods of days or even weeks where I don't want to do it and no amount of motivation can help. In those moments, it's discipline that get's me up and out. Like any muscle, the more you flex it, the stronger it gets.
4. It's not fun!
Exercise can (and most definitely SHOULD) be fun
If exercise feels like a chore, it’s unlikely to become a regular habit. Many people associate exercise with unpleasantness and/or boredom. I appreciate that! It's often boring and a bit of a chore, but that's where discipline comes in.
And it's so important to lean into making exercise fun. I should not be about slogging your guts out on a tough fun. There's way more fun ways to reap the benefits of exercise - you've just got to find what works for you.
How to fit exercise into a busy schedule
Given these barriers, how can you fit exercise into your day when you’re already so busy? Let's dive into some practical strategies to help incorporate exercise into even the most hectic of schedules.
1. Start small, build gradually
This is one of the most common mistakes newbie exercisers make when trying to fit it into a hectic schedule. Trying to do too much too soon will only lead to frustration, stress and burnout.
If you’re already stretched thin, then exercise needs to also be a release from the daily grind and provide happiness and joy. Committing to an hour-long workout every day will be unrealistic for most. so start smaller:
- Start small: Begin with just 10 to 15 minutes of exercise each day. This could be a brisk walk, a quick bodyweight circuit or even some stretching. The key is to start with something manageable that doesn’t require a huge time commitment. We wrote a great article about Exercise Snacking to help achieve this
- Build gradually: As you get used to your new routine, gradually increase the duration and intensity of your workouts. Over time, those 10 minutes can grow to 20 or 30 minutes as you become more comfortable and start seeing the benefits
2. Smuggle movement into your day!
When you’re trying to figure out how to fit in exercise, consider smuggling it into your existing daily routine. This approach allows you to stay active without having to carve out separate time for a workout.
- Exercise during breaks: Use small breaks throughout your day for quick workouts. A 5-10 minute walk during your lunch break or completing as many press-ups and squats as possible in 10 minutes while you wait for your tea to brew is an effective workout
- Active commuting: If you can, consider walking or biking to work at least once per week. If that's not possible and you take public transport, why not get off a stop early and walk the rest? These small changes may seem insignificant and like they won't make any difference, but they compound over time to result in huge changes
- Household chores: Household tasks like cleaning, gardening or even cooking can be turned into a mini workout. Crank up the Shania Twain soundtrack and boogie while you work!
3. Set the right goals
We're all about goal setting at 33Fuel. They're so powerful. Setting the right goals is crucial for turning exercise into a habit. When you’re busy, the last thing you need is to set yourself up for failure with overly ambitious targets.
Goal Setting - 7 Ways To Achieve Big Dreams
- SMART Goals: Use the SMART framework to make sure your goals are Specific, Measurable, Achievable, Relevant and Time-bound. For example, rather than "I will walk more", go for “I will walk for 15 minutes after dinner three times a week” is a clear, attainable goal
- Celebrate small wins: Acknowledge and celebrate your progress, no matter how small. If you managed to exercise three times this week, that’s a win! Positive reinforcement will help you stay motivated and keep going
4. Prioritise and Schedule Exercise
If you’re wondering how to make exercise a habit, one of the most effective strategies is to treat it like any other important task - simply by prioritising and scheduling it.
- Block it out: Every Sunday evening I take a look at my schedule for the upcoming week and block out time when I'm exercising. It's a no-compromise approach - unless the house is burning down, I'm busy exercising! Put it in your calendar just like you would for a meeting
- Set reminders: Use reminders on your phone or other devices to prompt you when it’s time to work out. They'll remove the "I forgot" barrier
- Be flexible: While having a scheduled time is important, sometimes the house is burning down! Not literally (hopefully) but you know what I mean. Schedules change, work demands alter and 'life' happens. Be flexible to move your exercise is absolutely necessary (I find it useful to have two 'backup' exercise slots for these occasions)
5. Make it social
I'll be the first to admit I'm poor at this - making exercise social is so important for a multitude of reasons. Exercising with others provides accountability, helps with motivation and simply makes it more enjoyable.
On the flip side - and the reason I find it difficult - is that you have to accomodate others into your schedule. Now, not only do you have to find time to exercise, but you also have to coordinate schedules with your mate Dave who has a different work pattern to you. Keep at it though and try to make it work. Here's how:
- Exercise with friends or family: Invite friends or family members to join your training. This could be a weekend hike, a walk in the park or a group fitness class
- Join a group or class: Consider joining a local fitness class or group activity. Whether it’s yoga, Zumba or a running club, participating in a group setting can provide structure and motivation to keep you engaged
- Virtual workouts: If your schedule or location doesn’t allow for in-person meetups, consider virtual workout sessions with friends or online fitness communities. You can follow along with the same routines and encourage each other remotely
6. Leverage technology for convenience
There are numerous tools and apps designed to help you exercise more effectively, even when you’re short on time.
- Fitness Apps: There are countless apps available that offer short, guided workouts you can do at home, without any equipment. Many of these apps also allow you to track your progress and set reminders, helping you stay consistent
- Wearables: Fitness trackers and smartwatches can monitor your activity levels, remind you to move if you’ve been sedentary for too long, and help you set and achieve daily fitness goals (don't get too hooked on stats though!)
- YouTube: There’s a wealth of online workout videos available, from YouTube to subscription-based services. Whether you have 10 minutes or an hour, you can find a workout that fits your schedule
7. Reframe your mindset
Ultimately, the key to fitting exercise into your day lies in your mindset. Instead of viewing exercise as a burden, try to see it as an integral part of your well-being. And remember, make it fun!
- Focus on benefits: Remind yourself regularly of the benefits you gain from exercising, such as increased energy, reduced stress and better health. This positive reinforcement will help when motivation wanes
- Enjoy the process: Find ways to make it enjoyable - whether listening to banging tuns or an engaging podcast, do what makes you happy. View exercise as a break from the daily grind
- Be kind to yourself: This one's huge. Don't beat yourself or throw the towel in if you miss a few days. It doesn't matter. Forgive yourself - we're all human - and just start again. If there was a reason for not exercising, identify it and try to mitigate it next time, but don't use missing a few days as an excuse to pack it all in. The journey to making exercise a habit is not always linear, and it’s okay to have setbacks as long as you keep moving forward
Conclusion: Making exercise a priority in a busy life
Fitting exercise into a busy day is challenging...but far from impossible. By starting small, incorporating movement into your daily routine, setting realistic goals and leveraging social and technological resources, you can make physical activity a regular and rewarding part of your life.
Remember, the key is consistency (which requires discipline) and finding what works best for you. Over time, small efforts will lead to significant improvements in your health and well-being, making the time and energy invested well worth it.
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