Exercise for Busy People


You’re busy. You can’t stop everything, get to the gym, change into exercise clothes, sweat for an hour, shower, and get back to your life. Guess what? You don’t have to. There are lots of easy ways to add exercise to your busy day.

  • Take 10-minute activity breaks.

-Just 10 minutes of activity can make a difference in how you feel and look.

-It may give you more energy to get through your busy day.

-For best results, try for three 10 minute breaks a day.

  • Make activity a priority.

-Put exercise on top of your “to-do” list.

-Put it on your calendar and treat it like any other important activity.


  • Keep moving at home.

-Get up a few minutes early to exercise before things get busy.

-While cleaning, put on music and dance.

-While cooking, do arm curls with small hand weights. Do push-ups against the counter.

-While watching TV, do sit-ups, or push-ups.

-While talking on the phone, stretch, march in place or take a walk.


  • Fit exercise into your workday.

-Walk or bike to school or work.

-Take the stairs, not the elevator.

-Go for a walk during lunch.

-Participate in company-sponsored fitness breaks. Or introduce your coworkers to Instant Recess® breaks.

-When possible, hold a walking meeting.


  • Get active with friends and family.

-Make activities, not food, the focus of events. Plan a family softball game. Volunteer at a community garden. Train together for a 5K race.

-Join friends for an after-work walk instead of a drink.

-Get together at a pool or park.


  • Move while you wait.

-Walk around the block while you wait for takeout.

-Waiting for an appointment? Walk up and down the building’s stairs.

-Waiting for the bus or train? Walk to the edge of the station and back.


  • Find ways to exercise with your children.

-Studies show that parents who exercise are more likely to have active, healthy children. What a great reason to get yourself moving! So go ahead and play together. You may find being a role model is fun!

-Play tag. Shoot hoops. Jump rope. Climb a tree.

-Walk (or bike, skip, skateboard or scooter) to school, day care, stores or the library.

-Walk around the field or gym during your child’s sports games.

-Trade childcare with another parent so you each can exercise.

-Push a stroller while the baby naps.

We all know we should exercise. But with work, school, family and friends, who has the time? These are just a few examples of ways to fit it in! 🙂

~~By Tara Leonard with Journeyworks


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