Finding Time To Exercise: How To Sneak In A Workout When You’re Busy

Finding time to exercise when you’re busy may not be as much of a challenge as you think. All you have to do is get a little creative, and incorporate exercise into your day. You might achieve this by multitasking, killing two birds with one stone, or simply motivating your entire office to engage in some activity.

Many of you have very busy schedules, from work and family obligations, to finding time to maintain friendships and socialize. But what if you could convince a friend that instead of catching up over cocktails, you could go for a walk or a hike together instead? And what if family nights could be a little more active, such as going bowling together instead of a family movie night? What if you could even sneak in a workout while you’re working?

When you look at it this way, finding time to exercise shouldn’t be all that difficult. Below are 5 tips for finding time to exercise no matter how jam-packed your schedule is:

1. Finding Time to Exercise by Sneaking in a Workout When You’re at Work

Many people find ways to sneak in a workout while they’re at work. Finding time to exercise could be as simple as motivating the entire office to do a 1 minute plank every hour on the hour. Make it fun, and even your managers will approve, since everyone knows it’s unhealthy to sit in a chair all day long. Holding a plank position is a fantastic workout. It’s challenging to hold a plank for 1 minute, but your office could easily do this every hour on the hour.

We used to take quick work breaks to do planks when I worked at a tech company. It was someone’s idea to do so, and everyone loved him for coming up with the idea, because we all felt guilty about sitting all day long. Even though I now work from home, I’ve taken this habit with me.

If you work from home, you can still decide to get up and do a plank every hour as well.

What are some other ways to sneak in a workout during the work day? What if instead of using your lunch break to eat lunch, you went to the gym during your lunch break instead? You could likely just eat lunch at your desk before or after your break, and most people would agree it only takes about 5 – 10 minutes to eat lunch, especially if you’re prepared and have packed a lunch. If you get an hour lunch break, that’s the perfect opportunity to sneak in a workout.


2. Wake up Earlier So That You Can Walk to Work (or Fit in a Morning Workout)

Perhaps you’d have to wake up a little bit earlier in order to walk to work, since walking to work of course takes longer than driving or transiting. However, this could be a worthwhile habit to get into. This way, you’re turning your morning commute to work into exercise, and the fresh air and the walk will help wake you up as well. If you tend to be groggy in the mornings, walking to work is a great way to wake up and arrive at work more mentally alert.

You could also simply wake up early enough to go to the gym before you start work. By finding time to exercise first thing in the morning, you’ll rest easy for the rest of the day, knowing that you already got your daily workout out of the way.

3. Rather Than Catching Up Over Cocktails, Convince Your Friends to Exercise With You

Flip the social scripts by challenging your friends’ invitation to catch up over cocktails with an active hangout idea instead. It’s important to maintain your friendships, make time for friends and have a social life. However, society seems to have normalized the concept of always catching up with friends over drinks.

Going for a walk or a hike with friends is a great way to catch up with them while doing something active. Chances are, your friends also would like to be more active, and they’ll likely be grateful for this healthier suggestion.


4. Organize an Active Family Night Each Week

Even the busiest individuals will always find time for their family. However, family nights can be more active than what you’re used to. All you have to do is get creative, and figure out active types of activities that your family would genuinely enjoy.

Examples of an active and fun family night include ideas such as a bowling night, family basketball game, beach volleyball, a relay-race, or family dance competitions.

5. Try ‘Netflix and Move” instead of “Netflix and Chill”

Another thing we know about even the busiest people is that at the end of a busy day, many of us wind down with a little “Netflix and Chill”. But what if you could exercise while watching Netflix? Sure, you’re probably tired after a long day, especially if you always have a lot on your plate. But we’re not saying you need to do any sort of intense workout while you watch Netflix. Simply sit at the edge of your couch and do some bicep curls or arm raises with a pair of dumbbells, or watch Netflix while you do some ab crunches. You could even try doing some of these at-home butt exercises while you’re watching your shows.

Sometimes, finding time to exercise is all about multitasking.

What’s Your Optimal Exercise Routine Based on Your Genetics?

Your genetic strengths and weaknesses can tell you a lot about what your ideal exercise program should be, based on your DNA. For example, some people are genetically more likely to have higher endurance and lower strength, and vice versa.

When you take a CircleDNA test, you’ll receive hundreds of reports about your health, including a fitness report based on your DNA which reveals the optimal exercise program and the optimal sports that suit you best, based on your genetic strengths and weaknesses.

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