How to Fit Fitness Into Your Busy Schedule: 5 Easy Tips for Women on the Go
You have a lot on your plate already, and then you see content on social media telling you to move your body, go to the gym, or practice self-care. Meanwhile, it feels like you barely have a second to breathe, let alone add one more thing to your schedule—even something you want to do! I get it, and you’re absolutely not alone.
With the demands of work, family, and everyday life, it can seem impossible to make time for yourself, whether it’s for exercise or just a longer shower! But what if I told you that getting more active doesn’t have to mean spending hours at the gym?
This may seem pretty surprising coming from a personal trainer… I get that a lot.
Below you’re going to find 5 easy ways that busy women can use to sneak more fitness into their day—without the need for fancy equipment or a gym membership. And if you’re looking for even more simple strategies, be sure to grab my free guide, “10 Simple Ways to Sneak Fitness into Your Busy Day,” for quick wins that will help you feel more energized and focused every day. Click here to download it now!
Tip 1: Start Your Day with a 5-Minute Movement Routine
Why It Works: A quick 5-minute movement routine can wake up your body and mind, setting a positive tone for the day ahead. It doesn’t have to be complicated—simple stretches or a few bodyweight exercises are all you need to get started.
How To Do It:
Try some light stretching, jumping jacks, or a short yoga flow as soon as you get out of bed.
Focus on deep breathing to help you wake up and energize your body.
Pro Tip: Keep a yoga mat by your bed to remind yourself to get moving each morning. I’d also have a glass of water ready to go, too!
Tip 2: Incorporate Mini-Workouts Throughout Your Day
Why It Works: Mini-workouts or “exercise snacks” are short bursts of activity that you can fit into your day without blocking out a large chunk of time. They can be surprisingly effective at boosting your energy and mood!
How to Do It:
Set a timer to take a 2-minute break every hour. Use this time to do a few squats, push-ups, or even a quick dance break (office space, depending, of course!)
Find opportunities to move, like doing calf raises while brushing your teeth or lunges while waiting for your coffee to brew.
Pro Tip: If you need more inspiration for mini-workouts you can do anywhere, my free guide offers 10 easy options to keep you moving throughout your day. Click here to download it now!
Tip 3: Make the Most of Your Commute
Why It Works: Whether you’re commuting to work or running errands, there are plenty of opportunities to add a little extra activity to your routine. Plus, moving more during your commute can help you arrive at your destination feeling more awake and alert.
How to Do It:
Park further away from the entrance or get off public transport a stop early to add more steps to your day.
Take the stairs instead of the elevator whenever possible—it’s an easy way to get your heart rate up without setting aside special time for exercise.
Pro Tip: Keep a bottle of water with you so you’re hydrated and ready for what’s coming next when you get to your destination. You can also keep some comfy walking shoes in the car or your work bag so you’re not walking or climbing the stairs in your heels.
Tip 4: Turn Household Chores into a Workout
Why It Works: Household chores like cleaning, gardening, or even doing laundry can double as exercise if you approach them with the right mindset. It’s all about turning mundane tasks into opportunities for movement.
How to Do It:
When vacuuming or mopping, engage your core (you can do this by practicing the “drawing in” maneuver—practice pulling your belly button toward your spine) and add lunges or squats to increase the intensity.
Consider turning on some music and making it a mini dance session—you’ll burn calories and have fun while getting things done! If you have kiddos at home, invite them to dance with you! Now, you’re adding some amazing memories into your movement, too.
Pro Tip: For more ideas on turning everyday activities into workouts, download my free guide and discover creative ways to move more while ticking things off your to-do list.
Tip 5: Use Technology to Stay Motivated
Why It Works: Technology can be a great tool for keeping you accountable and motivated. Fitness apps, trackers, and online communities can provide the support and encouragement you need to stay on track.
How to Do It:
Use a fitness app to set daily step goals or join a virtual challenge to stay motivated.
Follow me over on Instagram or Facebook @sheenduresco
Pro Tip: Do you want an app that will take your health data in a helpful way? My favorite is Athlytic (not sponsored). I use this to help me know if my body is ready for more movement or in need of more rest.
Finding time for fitness doesn’t have to be overwhelming or time-consuming. With these simple tips, you can start integrating more movement into your day without feeling like you need to carve out extra hours in your already-packed schedule. Remember, it’s all about making small, manageable changes that add up over time.
Why This Helps—The Science Behind Regular Movement Throughout the Day
Your body uses calories to keep you moving. How many calories your expend in a day varies greatly. You burn calories in a resting state, while exercising—called exercise activity thermogenesis (EAT), and while doing daily movements, called nonexercise activity thermogenesis (NEAT). The calories burned through NEAT could contribute up to 20% of your total daily energy expenditure (TDEE).
NEAT includes activities outside of planned exercise and includes standing up, walking around your house, cooking, or performing light manual tasks. NEAT is important because it:
Increases your daily caloric expenditure
Promotes consistent movement of low-level activity, which keeps your metabolism active throughout the day
Is easier to incorporate into a busy schedule
Has other health benefits, like improved cardiovascular health, better blood sugar control, and reduced risk of chronic disease.
Helps maintain joint flexibility, supports muscle function, and enhances your mental health by reducing stress and boosting mood
Reduces sedentary periods
Is more sustainable and easier to maintain long-term
Ready for even more easy ways to sneak fitness into your bust day? Download my free guide, “10 Simple Ways to Sneak Fitness into Your Busy Day!” It’s packed with practical tips and quick wins to help you feel more energized and ready to tackle whatever the day brings.
