Simple ways to fit exercise into your busy schedule

With the hustle and bustle of daily life, especially during the holiday season, it’s easy to skip workouts or put them off until later. 

But fitting in movement – even in small amounts – can have powerful benefits for your physical and mental health. In fact, on the days when you’re most busy or don’t feel like working out, those are the times you might need it the most.

Exercise reduces stress, boosts energy, improves sleep, and can even prevent weight gain during more indulgent times of the year. When you take time to care for yourself, it positively impacts all areas of your life.

Not a fan of traditional workouts? That’s okay. You don’t need to spend hours in the gym to reap the benefits. Read on for simple ways to incorporate movement into your daily routine – at home, work, or on the go.

Even small amounts of exercise can make a big difference. Research from the American Heart Association’s journal shows that adding as little as five minutes of exercise daily can help lower blood pressure and reduce stress levels.

Here are some easy ways to fit exercise into a packed schedule:

• Follow short workout videos: Try beginner-friendly options, like a 15-minute indoor walk, 5-minute routine while standing, or 5-minute chair exercises 
• Exercise in small bursts: Known as “exercise snacking,” this approach involves breaking up your workout into multiple short sessions. For example, you could do three 10-minute walks or two 15-minute sessions to reach the recommended 30 minutes of activity per day.
• Just move: Remember, any movement counts – even five minutes of stretching or walking is better than nothing. Celebrate whatever you accomplish.

You don’t need to leave home to get moving. Try these creative ways to exercise in your own space:

• Multitask while cooking: Do kitchen counter push-ups, leg lifts, or squats.
• Try quick HIIT sessions: High-intensity interval training (HIIT) workouts can be done in less than 20 minutes and deliver great results.
• Walk or jog outdoors: A short walk around your neighborhood can clear your mind and boost your mood.
• Move during screen time: Use commercial breaks to do stretches or bodyweight exercises like lunges or planks. Check out these 10 exercises you can do from your couch.
• Get creative with housework: Activities like cleaning, decorating, or gardening all count as exercise.
• Play with kids or pets: Engage in active games like tag or fetch.

Here’s another way to stay active at home: Take an online exercise class. I’m leading two free online classes, Chair Fit and Wellness in Motion. They're sponsored by the Blue Cross and Blue Shield of North Carolina Raleigh Center and open to everyone. 

Staying active while at work can boost your focus and productivity. Try building these into your workday:

• Take a walk during lunch 
• Start a walking group with co-workers or schedule a walking meeting instead of sitting in a conference room
• Choose the stairs instead of the elevator 

You might not have thought of it this way, but shopping and other errands are loaded with opportunities for exercise. Keep these points in mind while you’re out: 

• Walking laps around the store or mall
• Squatting down to get something on the low shelf
• Reaching to get a product that’s up high
• Putting a heavy case of water in the cart
• Pushing a full grocery cart
• Doing calf raises in the checkout line while holding onto your shopping cart – come up on your toes while squeezing your calf muscles
• Loading and unloading the car

Hitting the road for a long weekend? Remember to stretch regularly throughout your journey to help your body feel less stiff, to get your blood circulating, and to help you stay alert. Try these tips on your next trip: 

• Stop periodically to get out of the car for a stretch or walking break if you’re driving. Check out these refreshing rest-stop stretches.
• Do isometric ab crunches while sitting or standing. Tighten your ab muscles by drawing your belly button in toward your spine, then release. Don’t hold your breath, though. 
• Book a hotel with a workout room or indoor pool. A swim after a long journey is wonderful exercise, and the treadmill or an elliptical machine are great ways to start your mornings.
• Explore your destination by foot. Visit a park or take a walking tour. And if you’re meeting up with family or friends, do a “walk-and-talk" catch-up session.

Make exercise a consistent part of your life so that it doesn’t feel like a chore. Try incorporating challenges and other strategies to maintain your routine:

• Set goals: Aim for small, achievable milestones, like an extra 5,000 steps a day
• Schedule it: Block off time for fitness in your calendar, just like any other appointment
• Make it fun: Choose activities you enjoy to keep it engaging and stress-free
• Track progress: Use a journal or app to log your efforts and celebrate achievements

Exercise isn’t just about physical health – it’s a way to relieve stress, clear your mind, and connect with yourself or others. 

Don’t put judgement or added pressure on yourself during special times, like the holidays. Any movement is better than none.

Start small, stay consistent, and enjoy the benefits. By making movement a priority, you’ll be set for success no matter the season.