7 Ways to Fit Exercise Into Your Busy Day | Body Refined

7 Ways to Fit Exercise Into Your Busy Day

Whether you enjoy hitting snooze a few times or you are so busy that you spend lunch at your desk, it can be hard to find ways to fit exercise into your busy day. For many Americans, it’s easy to understand the importance of exercise but still not be sure how to start doing it consistently. Thankfully, making only a few small changes can make it much easier to fit exercise into your busy day. At Body Refined, we are always here to help you take your fitness and health to the next level (and have fun doing it!).

1.     Take a Different Way to the Office

If you work from home or close to home, think about working an alternative type of commute into your workday. Living close to your workplace, it’s easy to take a bike or even walk to work instead of driving. This can add half an hour of active time to your day every day, and also give you a chance to decompress after you leave the office. If you work from home and don’t have a commute, think about structuring your day so that you have a short “commute” before you start work. Whether it’s riding your bike for 15 minutes or taking a stroll around the block, this is a simple way to fit exercise into your busy day.

2.     Get Changed Early

If you know that you want to exercise this afternoon or on Saturday morning, get changed into your exercise clothes and put your exercise shoes on. Something as simple as getting changed can remind you that you need to hit the gym or go for a run. It’s also a good idea to keep a spare bag of workout clothes in your car if you travel regularly or drive to the office. That way, if you are presented with the opportunity for a quick workout session, it’s easy for you to get changed, walk around the park and then head home. Even 15-20 minutes of activity can change your fitness level.

3.     Have a Walking Lunch

Do you have a busy workday? If you’re like most office workers, the answer is yes. This can make it even harder to fit exercise into your busy day. One way to work it in is by taking your lunch break outside for a walk. If you have your own office area, stash some weights under your desk for a quick workout. Is there a park right around the corner? Go for a short walk every day. Even if you only have half an hour of free time after you eat your lunch, you can make a big impact and get plenty of quality fitness time.

4.     Exercise with Friends

Many of us combine our friendship time with eating time by heading out to a happy hour or dinner to spend time together. However, another great way to spend time with friends and fit exercise into your busy day is by exercising with your friends. This way you can enjoy some quality time with the ones that you love and both stay active at the same time. In general, working out with a friend also makes the time pass much faster than it would if you were by yourself.

5.     Be More Efficient

One way to get the most out of a short time to work out is increasing your efficiency. If you need to fit exercise into your busy day, consider breaking things down into smaller chunks and using dynamic tools like high-intensity interval training, or HIIT. HIIT breaks your exercise time down into short bursts of high-intensity exercise and then short breaks for recovery. In general, you will only complete a HIIT workout for about 20-30 minutes, but you can get the same results that you might from 1-2 hours of lower impact exercise.

6.     Take the Stairs

Be honest—how often do you take the elevator or escalator instead of the stairs? One of the best ways to sneakily fit more active time into your life is by always taking the stairs or parking far away from your destination. The stairs help to strengthen your glute muscles and leg muscles, and they don’t add too much time to the amount of time it will take you to get to your destination. Small changes are a great way to fit exercise into your busy day and work on changing your lifestyle and not just changing what you do temporarily.

7.     Start Small

Finally, the most important thing when you are first starting to fit exercise into your busy day is remembering that anything is better than nothing. If you only have time for a few jumping jacks, that’s better than staying on the couch. If you only do crunches during the commercial of the show you’re watching on TV, that’s better than nothing. Small steps can add up to big changes, and many times the momentum that you get from having success with small steps can lead to bigger changes that make you even more confident. Our team can help you find great exercises that are easy to incorporate into your lifestyle and that add up to big results.

Struggling to Fit Exercise Into Your Busy Day? Get Fit with Help from Body Refined


Our Lifestyle Management program focuses on improving your integrative health. From boosting your immunity to helping you find answers to questions about cholesterol and your overall health, we can apply several methods to improve your quality of life.

If you need help getting back on track or starting your lifestyle change on the right foot, we are here to help. Call Body Refined today at (844) 899-4846 or ask Skylar, the Body Refined bot, by clicking the message bubble to the bottom right corner of your screen to schedule a consultation to discuss creating sustainable health goals, and we’ll suggest the right program for you.

Author : bodyrefined