How to Work Exercise Into Your Day

Last Updated: March 4, 2023 References

If you have a busy schedule, it can be difficult to find time to exercise. Getting sufficient exercise is critical to both your physical and mental health, though.^{[1]
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Trustworthy Source
Harvard Business Review
Online and print journal covering topics related to business management practices
Go to source} Ideally, you should get at least 30 minutes of moderately vigorous exercise a day, although the CDC does recommend breaking that up into smaller chunks if you prefer!^{[2]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source} By doing things like taking the stairs, walking your pet an extra time each day, and taking a brisk walk during your lunch break, you can squeeze some exercise into even the busiest schedule.

Method 1

Method 1 of 3:

Exercising at Home

1
Do a 5–10-minute workout right after you wake up. Start your day off with exercise by setting your alarm clock just 5 minutes earlier. Right after you get out of bed, commit to doing a 5–10-minute exercise routine.^{[3]
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Expert Source

Babis Kanellopoulos
Personal Trainer
Expert Interview. 6 July 2021.} You can find guides and instructions for these all over the internet.^{[4]
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- It can even be something as simple as doing a few 60-second intervals. Stretch for a minute, do jumping jacks for a minute, march in place for a minute, do as many reps of squats as you can fit in for a minute, then finish off with one more minute of jumping jacks.
2
Add 10 extra minutes to your dog’s walk. If you have a dog, it can be a great way to slip in some extra exercise. Add 10-15 minutes to their daily walks. Your dog will appreciate the extra outdoor time, and you’ll appreciate the extra calories burned.
- If you don’t have a pet you can walk, volunteer to walk a neighbor’s pet once a day. You could even get a side-gig as a pet walker if your schedule allows. Having an obligation like a pet in place will help you stick to this routine even when you don’t feel like working out.
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3
Buy an exercise video and turn it into a family event. If your duties at home are part of the reason you struggle finding time to work out, make exercising a family event. Buy an exercise video or stream an online workout and have everyone participate together. Find a dance workout and turn it into a family dance party, or take an interval workout and make it a friendly competition.^{[5]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Make family exercise a part of your overall routine. Whether it’s taking a walk after dinner or making every Tuesday and Thursday family dance party night, it can help keep you healthy and teach your kids the importance of exercise.
4
Invest in home exercise equipment. Exercise equipment for home workouts is available at almost any price point. If you have a bit more to spend, it may be worth getting a treadmill or a weight set. If you don’t have as much you can find an exercise mat, a set of resistance bands, and a couple of dumbbells at pretty reasonable prices. You can even use household objects to make your own workout gear.^{[6]
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- Having exercise equipment around the house provides a visual reminder of your exercise goal. Even setting out a good pair of running shoes can help remind you to take that walk you keep putting off.
- Having a quality home setup can also help you get more out of home workouts if you don’t have the availability to get to the gym. If bodyweight exercises at home aren’t cutting it, a good at-home weight set can help you add resistance to your workout on your schedule.

Method 2

Method 2 of 3:

Working Out at Your Desk

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Take a walk during your breaks. Whether it’s your 15-minute break or your lunch break, try to add in some exercise by going for a quick walk. For shorter breaks, walk around the building once or twice. During your lunch break, try a longer route. If possible, try to get 15-20 minutes worth of walking in at lunch.^{[7]
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Expert Source

Babis Kanellopoulos
Personal Trainer
Expert Interview. 6 July 2021.}
- Make a routine out of your walks by going with a coworker. Incorporating another person into the routine will keep you motivated.
- Be sure to bring a comfortable pair of shoes to change into for your walk.
2
Find simple exercises you can do at work in between tasks. Exercises like wall sits, lunges, jumping jacks, and squats can all be done when you have a few extra minutes at your desk. If you have some time in between calls and meetings, do a few reps of a cardio or bodyweight exercise. You can even set goals like doing 5 push-ups in between every email you send.^{[8]
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- To do a wall sit, stand with your back against a sturdy wall and slowly bend your knees as if you were sitting down in a chair. Your back should be straight up against the wall and your knees should be bent at about a 90-degree angle. Hold this position for 30-60 seconds.^{[9]
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- You can also find desk exercise routines and flows for desk yoga through a number of online resources. Desk yoga can be particularly helpful if you sit for most of the day, as it encourages you to engage and elongate your muscles.
3
Keep low profile exercise equipment at your desk. From treadmill desks to an inconspicuous set of pedals you can keep under workstation, there are plenty of options for desk workout equipment. Search online for items like under desk bikes or under desk ellipticals to help get you moving while you’re working.^{[10]
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- If you’re focusing more on strength training, you could also keep a pair of resistance bands in one of your desk drawers. Rows, kickbacks, rotational chops, and more can all be done from your desk.^{[11]
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Method 3

Method 3 of 3:

Adding Exercise Throughout the Day

1
Add in extra steps wherever you can. Taking the stairs instead of the elevator, parking at the back end of the parking lot, and running your shopping cart back up to the store entrance all add extra steps to your normal routine.^{[12]
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Expert Source

Babis Kanellopoulos
Personal Trainer
Expert Interview. 6 July 2021.} Look for places where you can add extra steps because they all add up.^{[13]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- For example, if you use an instant messaging application at work, try skipping the chat and walking over to your coworker’s desk to talk instead.
- Use a pedometer to track how much you’re walking. As you start to see how much you normally walk, you can start to set goals to do a little more every day.
2
Become a bike commuter. If your commute will allow it, try riding your bike or walking instead of driving. Look at all the places you go regularly and see which ones are close enough that you can skip your car and get some exercise on the way. If you’re picking up your prescription at the pharmacy just down the road, for example, hop on your bike and pedal instead of driving.^{[14]
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- Look into bike share programs in your area. These allow you to pick up and drop off bikes at different docks throughout your town or city. They alleviate the cost of maintaining a bike, and are great for those who want a flexible bike commute so that you can do things like ride to work in the morning but grab a rideshare home when you get groceries after work.
3
Exercise during the commercial breaks when you watch TV. You probably aren’t tuning in to your favorite show for the commercials. Instead of sitting around when they come on, do a mini-workout. Grab a jump rope or do some bodyweight exercises during the commercial break. You can even make it an interval workout by switching exercise with every commercial.^{[15]
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4
Up your energy while you complete household chores. Mopping, vacuuming, and cleaning the bathroom can all be workouts if you add just a little extra energy. Try doing your household chores, both inside and outside, fast enough that you can feel your heart rate increase.^{[16]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- You can also help tone your muscles while you do your chores. Carry your vacuum from room to room instead of rolling it. Use a push mower. Little activities like these can add up.
- You can also add wrist and ankle weights or weighted belts to your daily chores to add some resistance and get more of a workout from your everyday activities.

Expert Q&A

Question

How do I work out with a busy schedule?

Babis Kanellopoulos
Personal Trainer
Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.

Babis Kanellopoulos

Personal Trainer

Expert Answer

Boost your early morning energy with a cardio blast, or start with some yoga to ease into your day. Keep in mind that different workouts will do different things for you in the morning.
Question

How do you work out when you work all day?

Babis Kanellopoulos
Personal Trainer
Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.

Babis Kanellopoulos

Personal Trainer

Expert Answer

HIIT is a great option! HIIT involves all-out maximum effort in small burst of exercise followed by short recovery breaks. You can get a full-body workout using this training technique in just a few minutes. While you can find lots of HIIT workouts online, consider working with a trainer who can make sure you're performing the exercises safely and correctly.
Question

Is it better to workout in the morning or night?

Babis Kanellopoulos
Personal Trainer
Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.

Babis Kanellopoulos

Personal Trainer

Expert Answer

Morning workouts might be a practical option for your schedule. Think about setting an earlier alarm so you can fit exercise into your busy weekly schedule.

Warnings

Always consult a health care professional before you start a new exercise routine, even if it’s a small one.

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