Exercise is one of the best things you can do for your physical and mental health, but finding the time and motivation to do it can be challenging. If you have a busy schedule, you may think that you don't have enough time to work out, or that you have to sacrifice other important things to fit it in. However, this is not true. There are many creative ways to work exercise into your busy schedule this year, without compromising your productivity, quality of life, or happiness. In this blog post, we will share 25 of them, and show you how you can make exercise a fun and rewarding part of your daily routine.
1. Wake up earlier
One of the simplest ways to work exercise into your busy schedule is to wake up earlier and do it first thing in the morning. This way, you can get it done before your day gets hectic, and enjoy the benefits of increased energy, mood, and focus throughout the day. Plus, you won't have to worry about finding time later, or making excuses to skip it. To make this easier, try to go to bed earlier, set an alarm, and prepare your workout clothes and equipment the night before.
2. Use your commute
Another way to work exercise into your busy schedule is to use your commute as an opportunity to get some physical activity. Instead of driving, taking public transportation, or using a ride-sharing service, try to walk, bike, or run to your destination, or at least part of the way. This will not only help you burn calories and improve your cardiovascular health, but also save you money and reduce your environmental impact.
3. Take the stairs
A simple but effective way to work exercise into your busy schedule is to take the stairs instead of the elevator or escalator whenever you can. Taking the stairs can help you strengthen your legs, glutes, and core, as well as increase your heart rate and oxygen intake. It can also add some variety and challenge to your routine, and make you feel more accomplished and confident.
4. Do desk exercises
If you spend a lot of time sitting at a desk, you can work exercise into your busy schedule by doing some desk exercises throughout the day. Desk exercises are simple and discreet movements that you can do while working, such as stretching, flexing, squeezing, lifting, or rotating different parts of your body. Desk exercises can help you relieve tension, improve your posture, circulation, and flexibility, and prevent stiffness, pain, and injury.
5. Take breaks
Another way to work exercise into your busy schedule is to take breaks from your work or other tasks, and use them to get some physical activity. Taking breaks can help you refresh your mind, boost your creativity, and reduce your stress levels. You can use your breaks to do some light exercises, such as walking, jogging, jumping, skipping, or dancing, or to do some more intense exercises, such as push-ups, squats, lunges, or burpees, depending on your preference and availability.
6. Schedule it
One of the best ways to work exercise into your busy schedule is to schedule it, just like you would schedule any other important appointment or meeting. Scheduling your exercise can help you make it a priority, commit to it, and stick to it. It can also help you plan ahead, avoid conflicts, and manage your time more efficiently. To schedule your exercise, use a calendar, planner, or app, and choose a time, place, and activity that works for you.
7. Make it social
Another way to work exercise into your busy schedule is to make it social, and involve your friends, family, or colleagues in your workouts. Making your exercise social can help you make it more fun, enjoyable, and motivating, as well as increase your accountability, support, and feedback. You can make your exercise social by joining a gym, club, or class, signing up for a challenge or event, or creating your own group or team.
8. Multitask
A clever way to work exercise into your busy schedule is to multitask, and combine your workouts with other activities that you have to do or want to do. Multitasking can help you save time, maximize your efficiency, and achieve multiple goals at once. You can multitask by doing exercises while watching TV, listening to music, podcasts, or audiobooks, doing household chores, playing with your kids or pets, or learning something new.
9. Use apps and gadgets
Another way to work exercise into your busy schedule is to use apps and gadgets that can help you track, monitor, and improve your fitness. Apps and gadgets can help you set goals, measure your progress, analyze your performance, and provide you with feedback, guidance, and encouragement. You can use apps and gadgets such as fitness trackers, smartwatches, heart rate monitors, pedometers, or online platforms and communities.
10. Be flexible
One of the most important ways to work exercise into your busy schedule is to be flexible, and adapt to changing circumstances and situations. Being flexible can help you overcome obstacles, cope with challenges, and seize opportunities that may arise. It can also help you prevent frustration, disappointment, and guilt, and maintain a positive and realistic attitude. To be flexible, be willing to adjust your plans, try new things, and improvise when necessary.
11. Do HIIT
A great way to work exercise into your busy schedule is to do high-intensity interval training (HIIT), which is a type of workout that involves alternating short bursts of intense exercise with brief periods of rest or low-intensity exercise. HIIT can help you burn more calories and fat, improve your cardiovascular and muscular endurance, and boost your metabolism and hormone levels. HIIT can also save you time, as you can get an effective workout in as little as 10 to 15 minutes.
12. Do yoga
Another way to work exercise into your busy schedule is to do yoga, which is a practice that combines physical poses, breathing techniques, and meditation. Yoga can help you improve your strength, flexibility, balance, and posture, as well as reduce your stress, anxiety, and depression. Yoga can also fit into any schedule, as you can do it anytime, anywhere, and with minimal equipment.
13. Do bodyweight exercises
A simple and convenient way to work exercise into your busy schedule is to do bodyweight exercises, which are exercises that use your own body weight as resistance. Bodyweight exercises can help you build muscle, burn fat, and improve your functional fitness. Bodyweight exercises can also be done anywhere, anytime, and without any equipment, making them ideal for busy people.
14. Do resistance band exercises
Another way to work exercise into your busy schedule is to do resistance band exercises, which are exercises that use elastic bands to provide resistance. Resistance band exercises can help you tone, strengthen, and sculpt your muscles, as well as improve your range of motion and coordination. Resistance band exercises can also be done anywhere, anytime, and with minimal equipment, as resistance bands are cheap, portable, and versatile.
15. Do kettlebell exercises
A fun and effective way to work exercise into your busy schedule is to do kettlebell exercises, which are exercises that use a cast-iron ball with a handle to provide resistance. Kettlebell exercises can help you burn calories, build strength, and enhance your power, speed, and agility. Kettlebell exercises can also be done anywhere, anytime, and with minimal equipment, as kettlebells are compact, durable, and easy to use.
16. Do household chores
A practical and productive way to work exercise into your busy schedule is to do household chores, which are tasks that you have to do to maintain your home, such as cleaning, cooking, laundry, gardening, or DIY projects. Household chores can help you burn calories, improve your cardiovascular health, and increase your muscle strength and endurance. Household chores can also help you keep your home tidy, organized, and comfortable.
17. Play games
Another way to work exercise into your busy schedule is to play games, which are activities that you do for fun, entertainment, or competition, such as sports, board games, video games, or trivia. Playing games can help you get some physical activity, stimulate your brain, and improve your mood, memory, and cognitive skills. Playing games can also help you socialize, bond, and have fun with others.
18. Dance
A creative and enjoyable way to work exercise into your busy schedule is to dance, which is a form of art and expression that involves moving your body to music, rhythm, or sound. Dancing can help you burn calories, tone your muscles, and improve your balance, coordination, and flexibility. Dancing can also help you release stress, express yourself, and have fun.
19. Park farther away
A simple but effective way to work exercise into your busy schedule is to park farther away from your destination, such as your office, store, or restaurant, and walk the rest of the way. Parking farther away can help you get some extra steps, burn some extra calories, and improve your cardiovascular health. Parking farther away can also help you save time, avoid traffic, and find a spot more easily.
20. Take a walk
Another way to work exercise into your busy schedule is to take a walk, which is one of the easiest and most accessible forms of physical activity. Walking can help you burn calories, strengthen your muscles and bones, and lower your blood pressure and cholesterol. Walking can also help you relax, clear your mind, and enjoy nature.
21. Use a standing desk
Using a standing desk, or a desk that can be raised to allow you to stand while working, is another way to incorporate more activity and movement into your regular workday. Standing engages your leg and core muscles, allowing you to burn calories and strengthen muscles even while you're working on your normal tasks. This can help counteract the negative impacts on health from sitting for prolonged periods. Look into adjustable desk options or desk accessories that allow your work surface to be raised for portions of the day.
22. Use a standing desk
A smart and healthy way to work exercise into your busy schedule is to use a standing desk, which is a desk that allows you to work while standing up, instead of sitting down. Using a standing desk can help you burn more calories, improve your posture, and reduce your risk of obesity, diabetes, and heart disease. Using a standing desk can also help you stay alert, focused, and productive.
23. Take a class
Another way to work exercise into your busy schedule is to take a class, which is a structured and guided form of learning or training, such as yoga, pilates, martial arts, dance, or aerobics. Taking a class can help you learn new skills, improve your technique, and challenge yourself. Taking a class can also help you meet new people, get feedback, and have fun.
24. Use a fitness ball
A fun and versatile way to work exercise into your busy schedule is to use a fitness ball, which is a large, inflatable ball that can be used for various exercises and activities. Using a fitness ball can help you improve your balance, stability, and core strength, as well as tone your muscles and joints. Using a fitness ball can also be done anywhere, anytime, and with minimal equipment, as fitness balls are cheap, portable, and easy to use.
25. Reward yourself
One of the most rewarding ways to work exercise into your busy schedule is to reward yourself, and celebrate your achievements and progress. Rewarding yourself can help you motivate yourself, reinforce your habits, and increase your satisfaction and happiness. You can reward yourself by treating yourself to something you enjoy, such as a massage, a movie, a meal, or a gift, or by sharing your success with others, such as your friends, family, or social media followers.
Conclusion
Exercise is one of the best things you can do for your physical and mental health, but finding the time and motivation to do it can be challenging. However, there are many creative ways to work exercise into your busy schedule this year, without compromising your productivity, quality of life, or happiness. In this blog post, we shared 25 of them, and showed you how you can make exercise a fun and rewarding part of your daily routine. We hope you found this blog post helpful, and that you will try some of these ideas and see the results for yourself.