How to fit exercise into a busy schedule

No one has time to dedicate specifically to exercise anymore. The people who stay in shape are the ones who are able to fit exercise into their busy schedule. It is not as difficult as you think. Here are some ideas that you can use to fit exercise into a day that never stops.

Photo Credit: Sakeeb Sabakka cc

Photo Credit: Sakeeb Sabakka cc


Hire an online personal trainer

First of all, you can save a great deal of time by dealing with an online personal trainer. There is no reason to waste the extra time, gas and resources to go to a gym just to work out. You can receive your own custom workout plan directly from an accredited personal trainer in a one-on-one session using video-conferencing software that is easily accessible to the general public.

You will be able to perform your routine in the comfort of your own home and on your own schedule. You will be able to try new exercises at your leisure, determining which ones are actually beneficial to you without the pressure of having to perform in front of people.

Make exercise automatic

You should also endeavour to exercise during your daily routine. Exercise is a way of life, not a half-hour or hour jaunt into another world. There are many ways that you can exercise in your daily life.

The first way is simply to have good posture when sitting, walking and standing. Holding posture keeps muscles and bone structure in a constant state of exercise without being uncomfortable. As a matter of fact, you will notice after a while that it becomes uncomfortable to slouch or lean.

Take the stairs instead of taking an escalator or elevator. Open your doors instead of going to the automatic doors. Little things like this will help to keep you in shape without you having to spend any extra time or mental energy on thinking about exercise.

Take a stretch break

As suggested by a the majority of health professionals, you should also take a stretch break every 20 minutes if your job requires you to sit or remain still for long periods of time. During this time, you can perform basic stretches, deep knee bends or other exercises that do not require any equipment. Some of the savviest exercisers will actually have light dumbbells inside of their desk so that they can do some light lifting to keep their blood flow up.

Learn about isometric exercises and other stretches that you can do at any time. There many exercises that people are completely unaware of when it comes to building a strong foundation to health & fitness. Among these are eye drills and joint mobility drills that can help to keep your entire body stress free. Part of staying in shape is taming the hormones that are initiated during high stress periods, as they tend to keep body fat on, aside from causing a host of other health problems. Keeping your eyes and your joints loose will definitely help to keep down the stress of the workday so that your other exercises will be that much more effective.

The reason why this works is because the brain is a like a “gps” and is always trying to create a clear map of where you are relative to space. It uses three satellites to do so: visionvestibular(inner ear), and proprioception (joints). When these satellites provide a lack of information or poor information (i.e. sitting all day and staring at a computer screen) the brain creates a “blurry” map. This blurry map manifests as pain, tightness, decreased strength, and increased stress hormones. Fortunately, these type of exercises can be done anywhere, as you sit in your chair during downtime or even walking to the water fountain.

Photo Credit: Pexels cc0

Photo Credit: Pexels cc0


Some useful examples

Isometric exercises are exercises that you can do around the office using the pressure of stationary objects. They may look a bit weird to the average person but you can perform them during downtime moments on your stretch break.


One exercise for eye strengthening is easy to set up in your office space: simply hold a coffee stirrer at arms’ length and move the stick in three large circles in each direction. Make sure to keep your head still and follow the stick with your eyes only. The stick should be clear to see throughout.


Your ankles are the most used joints in your body on a daily basis. One joint mobility exercise for your ankles that can be done during a busy work day is the following: Stand facing the wall with your toes about 2 inches away from the wall. Bend your knees and try to touch your knee to the wall. Repeat approximately 10 times.


A simple hip joint mobility drill is simply to stand with your feet shoulder width apart and your hands on your hips, circling around in a pool of motion in a clockwise and counterclockwise direction for 30 seconds each.

There are many other different kinds of joint mobility drills that you can use on a daily basis, but these are two of the most important. Be sure that you always remain loose and limber throughout the day so that you can perform at your best.

Make the choice

Overall, fitting exercise into your schedule is a choice that you have to make mentally. Using the ideas above and incorporating those that you have thought up on your own is a great way to improve productivity at work as well as physical and mental health.

Kusha Karvandi, CSCS co-founder, exerscribe  

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