Top 5 tips on making time for exercise

Everyone knows that fitting exercise into a packed schedule can be challenging. Many people struggle to balance work, family, and social commitments. Here are our top five tips on fitting exercise into your busy workday. 

1. Work out before work

The easiest way to ensure you fit exercise into your day is to make it the first thing you tick off your to-do list in the morning. If setting an alarm an hour or two earlier to hit the gym feels unsustainable, consider alternative forms of exercise. Did you know that dancing is also a great workout? Try starting your morning with 10 minutes of dancing to three or four of your favourite songs. It’ll get your heart pumping and you don’t even need to change out of your pyjamas. 

2. Walk or ride to work

If you live close to your workplace, consider walking or cycling to work. Turning your commute into a workout is an excellent way to fit exercise into the existing flow of your schedule without adding extra locations or plans to your schedule.  

3. Make moves during lunch

Liven up your lunch break with some physical activity. If you have the time and resources, a quick gym session or yoga class is beneficial. Even a brisk walk outside can do the trick. Exercise in the middle of the workday can be a great way to break up your busy schedule and give you an opportunity to re-focus, leaving you feeling re-energised for the afternoon ahead. It also means you won’t fall victim to the “I am too tired!” excuse at the end of a long workday. If you dislike exercising alone, consider combining it with something entertaining, like listening to music or a podcast or calling a friend while you take the walk, which will also help boost your emotional and mental wellbeing. Another option is to invite a colleague for the walk and get to know them better outside the office environment, helping to strengthen your relationships and sense of belonging at your workplace. 

4. Make exercise enjoyable

Find a form of exercise that you enjoy, this will be key in keeping you consistently exercising. Whether it’s yoga, basketball, swimming or dancing, choosing an activity you love makes it easier to stick with it. Flexing your self-discipline muscles is often necessary when it comes to exercise but make it easier on yourself by choosing a form of exercise that you really enjoy. Take stock and notice when you feel best after a workout? Is it after a solo session or a group session? Is it in a public place like the beach or gym, or do you prefer a home workout? Once you have the answer to these questions, try to make choices that reflect the least amount of friction. If you hate the gym but love playing sport, join a team, don’t sign up to the gym. Knowing what suits your interests is half the journey to creating an exercise habit that sticks. 

5. Don’t underestimate incidental activity

Have you ever considered how many small ways you can fit extra steps into your day? Your incidental activities, like walking to the bus stop, taking the stairs or doing housework, can add up to meaningful contributions to a healthy lifestyle. Look for opportunities to increase your steps in your day-to-day life. Can you turn a meeting into a walking meeting? Can you change a habit of taking the lift to taking the stairs instead? If you’re working from home, why not try walking around your lounge room while the kettle boils or while on the phone? If you want to take it a step further, you can try incorporating short strength exercises or two-minute moves into your daily routine, like stretching at your desk, calf raises on the stairs, or a wall-sit while you brush your teeth.