How to Fit Exercise Into A Busy Schedule
This post was written by Maria Beyer, a Nutrition & Dietetics undergraduate student at the University of Delaware. You can find her on Instagram @bitestolife. Content reviewed by Hannah Thompson, RDN, LD, CPT.
An important piece of an intuitive lifestyle, along with gentle and practical nutrition, is mindful movement. There are many exercise guidelines out there - maybe you’re familiar with getting “60 minutes a day” to prevent future health issues or that you should hit the gym around 3 times a week.
The key to consistent and joyful exercise is to not force yourself and find something that you may enjoy. Here are some examples that could be incorporated into a busy schedule!
Exercise doesn’t have to be extreme
The last thing you need while balancing work, school, kids, or relationships is diet culture telling you to discipline yourself and be overexerted at the gym multiple times a week, especially if this isn’t your ideal pastime. All movement counts and adds up! The goal is to create a consistent habit of movement that makes you feel good and gets you on your feet.
If you are unsure what mindful movement may look like for you, here are few questions that you can ask yourself daily:
“How is my body feeling today?” Some days you might be excited to get up and out of bed for a good stretch, and some days you might find that your energy is lower. This is perfectly fine! It is important to participate in mindful movement that makes you feel better, not worse.
“What movement am I capable of today?” Activities such as walking the dog, riding a bike around the neighborhood, or joining a fun workout class can be beneficial and can give your head a break from a busy life.
“How can I fit this into my routine so that I am not overwhelmed?” Intuitive exercise is flexible. It depends on your unique needs. Choose what fits your free time best and don’t overwhelm yourself if you're already having a busy day.
Activities based on your personal goals
Clear your head - do some high energy cardio to break a sweat! This results in better sleep, improved energy, and released endorphins.
Give yourself a quick escape from work - get up and stretch, walk to lunch or go outside for some fresh air and unwind with nature.
Improve mood - find a yoga class that clears your mind.
Spend time with family - go to a park, a family hiking or bike trip, or a walk and chat along the beach.
Improve relationships - support each other at a gym session or go dancing!
Be in tune with your body - strength training can nourish your mind-body connection and build your commitment and focus.
How to make exercise fit
Mindful movement does not mean that exercise can always slip through the cracks. Set yourself up for success by using these tips to make exercise more of a priority!
Schedule your workouts like you would schedule a meeting. If you’re organized at work, you can try adding a workout to your schedule similar to how you would treat a business meeting.
Buy some new workout clothes that you’re excited about.
Lay out your exercise clothes the night before.
Make it a date. Exercise with a friend or significant other.
Join a gym close to home or work. A long trip to the gym may feel like more work and halt your motivation to go.
Choose the best time for you. If you aren’t a morning person, it’s okay if your workouts are later.