Finding Time To Exercise : 5 Tips for Busy Professionals to Stay Fit & Maintain Long Term Health & Wellbeing

In today's fast-paced lifestyle, finding time to exercise regularly can be a significant challenge, especially for busy professionals juggling work commitments and personal responsibilities.

However, prioritising fitness is crucial for maintaining overall health and wellbeing.

In this article, we'll share practical tips for finding time to exercise in your busy schedule and highlight the long-term benefits of staying fit.

Practical Tips for Finding Time To Exercise In A Busy Schedule

1. Schedule Workouts Like Meetings

Tip: Treat your workout like any other important meeting. Schedule it into your calendar and stick to it. Your health is just as important as that meeting…

How to Implement: Choose a consistent time each day that works best for you, whether it's early morning, during lunch, or in the evening.

When looking at working with with a personal trainer or group training provide, make sure that the session time availability works for you not them. Same goes for gym exercise class timetables. 50 classes a week is irrelevant if 48 of them are at times that don't fit into your schedule.

2. Break It Up

Tip: You don't need a long block of time to exercise. You don't need to pound the treadmill or do a 60 minute workout for it to be effective. Break your workout into shorter sessions throughout the day.

How to Implement: Aim for a 30-45 minute main workout, and then add in a brisk walk to the station or at lunchtime, and a 10 minute stretching routine in the evening before bed. You don't have to do all three of these every day, this is just an example!

We have given you some examples below…

3. Combine Activities

 Tip: Combine exercise with other daily activities to make the most of your time.

How to Implement Walk or cycle to work, take the stairs instead of the lift, or do a quick home workout while watching Love Island… I mean Mastermind.

4. Use Technology

Tip: Utilise fitness apps and online workouts to stay on track without the need for a gym visit or to leave the house.

5. Stay Active During Downtime

 Tip: Use downtime or breaks throughout your day to get some movement in. It doesn't always have to be a sweat session. Stretching is just as important in your weekly routine… especially if you are over 40.

 How to Implement: Stretch in between calls and meetings, do calf raises while waiting for your coffee, or take a walk during lunch breaks.

The Importance of Prioritising Fitness & Its Long-Term Benefits

Improved Physical Health

 Benefit: Regular exercise reduces the risk of chronic diseases such as heart disease, diabetes, and obesity.

 Long-Term Impact: Better overall health and increased longevity.

Enhanced Mental Wellbeing

 Benefit: Exercise releases endorphins, which improve mood and reduce stress.

 Long-Term Impact: Enhanced mental clarity, reduced anxiety, and improved resilience.

Increased Energy Levels

Benefit: Regular physical activity boosts energy and combats fatigue.

Long-Term Impact: Greater productivity and a more active lifestyle.

Weight Management

Benefit: Consistent exercise helps in maintaining a healthy weight.

 Long-Term Impact: Reduced risk of weight-related health issues and improved self-confidence.

Better Sleep

Benefit: Exercise promotes better sleep quality and duration.

Long-Term Impact: Improved cognitive function and overall wellbeing. High quality sleep is often the forgotten super power for long term health and wellbeing.

Finding time for exercise may seem daunting for busy professionals and parents, but with practical strategies and time-efficient workouts, it's entirely achievable.

By prioritising fitness, you invest in your long-term health and wellbeing, reaping numerous physical and mental benefits.

Incorporate these tips and routines below into your daily life to stay fit, healthy, and energised, no matter how hectic your schedule may be.

Time-Efficient Workout Routines

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by brief rest periods.

Example Routine: 20 seconds of [exercise] followed by 40 seconds of walking, repeated for 10-20 minutes.

Benefits: Burns more calories in less time, improves cardiovascular health, and boosts metabolism.

Bodyweight Circuits

A series of bodyweight exercises performed in sequence with minimal rest.

Example Routine: 30 seconds each of squats, push-ups, lunges, and planks, repeated for 3-4 rounds.

Benefits: Builds strength and endurance without the need for equipment.

Quick Cardio Workouts

  Short bursts of cardio exercises that elevate your heart rate quickly.

Example Routine: 5 minutes of 10 star jumps, 10 burpees, and 10 mountain climbers (on each side).

Benefits: Improves cardiovascular health and burns calories efficiently.

Mobility and Stretching

Short mobility or stretching sessions to improve flexibility and reduce stress.

Example Routine: 10-15 minutes of a guided stretch routine.

Benefits: Enhances flexibility, reduces tension, and improves mental clarity.

Desk Exercises

Simple exercises you can do at your desk to stay active.

Example Routine: Seated leg raises, desk push-ups, and chair squats.

Benefits: Keeps you active during the workday and prevents stiffness from prolonged sitting.

If you need personalised guidance or more tips on staying active, or the sense of being part of a group of like minded individuals, contact us at Plan B Fitness.

Our team of expert coaches are here to support you on your fitness journey, helping you achieve your goals efficiently and effectively.

Book in for a call here: