How to Stay Active With a Busy Schedule

Being active means engaging in a variety of moderate-intensity activities, rather than one big stretch, throughout the day. This can be a brief stroll, an exercise break at work, a brief session at home or an active commute. The aim is to slip exercise into the day’s activities rather than making it an extra activity. 10-15 minutes of activity throughout the day can enhance energy, concentration and health. This is all about consistency, not intensity, for the busy individual.

Why Staying Active Matters More Than You Think

The majority of the population is aware of the benefits of exercise. Many are not aware of the impact of inaction on life. Sitting for extended periods reduces blood circulation, energy and concentration levels. This pattern over time leads to weight gain, poor sleep and increased stress.

Luckily, your body is quite adaptable to small amounts of exercise. But you don’t have to spend an hour in the gym to see the results. Taking breaks for quick bursts of activity during the day can help to lift spirits, clarify thoughts and even aid digestion. This is important for business people, parents, or students who have a lot of work to do, because it eliminates the need to find a large amount of free time.

Being active doesn’t need to be perfect. It’s all about establishing little habits.

Rethink What “Exercise” Means

The main obstacle to being active is the notion that exercise must be a specific way. Many people envision a gym class, a long run or a class. If it’s not in the schedule, you can easily forget to move.

Instead, change your definition of exercise. Movement counts in many forms:

• Using stairs rather than the elevator
• Wheeling while talking on the phone
• Avoiding squats when waiting for coffee to brew
• Stretching between meetings
• Parking further from the trailheads to provide additional steps

It is these small things that when added up for a day, a week or a month, make a huge difference. Consistency is the key element, not intensity.

Build Movement Into Your Daily Routine

Rather than fighting for an extra hour to get in exercise, find opportunities in your day that can be used to work that into your schedule. It’s effective for those who feel like they are “always busy.

Here are some surefire methods to achieve this:

• Morning routine: Make a five-minute stretch or short walk before starting the day off.
• Commute time: If a walk/bike option is available, walk or ride a portion of the way, or park at the entrance further away.
• Stand breaks: Get up and move around for 2-3 minutes every hour.
• Lunch break: Go for a short walk, rather than sitting at your desk.
• Afternoon wind-down: Stretch at the end of the day or have a brief exercise session at home while watching TV.

This will make the process of being active much easier because you’re pairing it with things you already do. You are NOT creating a new task. You’re modifying an existing one.

Use Short, Efficient Workouts

Short workouts can be as effective as longer sessions, and are particularly effective when consistent, when time is short. Studies on HIIT and short bursts of exercise have demonstrated that it is possible to get cardiovascular benefits and strength through just 10-20 minutes of intense effort over time.

A few simple suggestions:

• A 10 minute bodyweight circuit (squats, push ups, lunges, planks)
• Brickell was able to make the trip, walking at a brisk pace, in just 15 minutes.
• Run and jump rope for 5-10 minutes
• Some gentle stretching or yoga before sleep to relax

This isn’t meant to be a stand-in for a full exercise regime. Its purpose is to provide a fall-back option when time is short. If you have something to look forward to, chances are you’re not going to walk away from the idea of exercise altogether.

Plan Ahead to Avoid Skipping Activity

With a hectic schedule, people can make hasty choices. In the absence of plan, the first thing to be put on the sidelines when work starts to accumulate is movement. The prevention of this pattern can be achieved by planning ahead.

Try these strategies:

• Plan for movement as a meeting. Set aside time for Block 10 to 15 minutes.
• Prepare your environment. Have workout clothes or shoes on hand to minimize rubbing.
• Set reminders. A brief walk or stretch break can be triggered by a simple phone alert.
• Track small wins. Start establishing motivation slowly with a habit tracker or app.

It is easier to be consistent with movement when it is more of an integral part of your schedule and not an extra thing you want to add in.

Listen to Your Body and Adjust as Needed

Active doesn’t have to mean going through it all the way or disregarding how it makes you feel. There will be days when there’s more moving involved and other days when there’s more resting involved. The objective is for it to be a consistent strategy, but not always 100% consistent.

When you’re tired, a slow or gentle stretch rather than a strenuous exercise can help you. Even a few minutes of activity is preferable if time is limited. You can be flexible and keep to an active lifestyle over a number of weeks and months, instead of becoming discouraged after trying a very strict plan and quitting after a couple weeks.

Final Thought 

The key to being active is not to find more time, but to make the most of the time you have. Quick, half-hour exercise sessions and easy planning techniques make a difference in energy and health. There’s no need to have a flawless routine at all. You must have a versatile one to fit your lifestyle.

Start small. Choose one or two of these strategies from this article and go from there! These little things can become a habit of an active lifestyle over time, even on the busiest of days.