Let’s be honest, our calendars are packed with busy work shifts, family, and social life. And, finding a time for the gym in between is almost an impossible task. But what if we change the question, from “how do I find time for the gym” to “how do I make time for the gym”? The secret isn’t making extra hours from your busy day, but managing your hours in your daily life.
Integrating activity into your daily routine promotes better health, which most people are striving for these days. As a personal fitness trainer, my job isn’t just to count the reps and help you build your muscle mass, but it is to help people who have busy lives and want to incorporate exercise into their daily routine.
Here’s how you can start,
1.Stop chasing the perfect workout or exercise
One of the biggest mistakes that people make is that they chase the perfect exercise or workout, and they only count it as exercise if it’s 60 minutes of sweating in the gym.
- Embrace short bursts: you can perform multiple 10 to 15-minute high-intensity interval training sessions in short HIIT, which can be as effective as longer sessions of workout. Spare 15 minutes from your day and perform some squats, pushups, and jumping jacks, and skip rope for 10 minutes daily.
- Schedule Workouts Like Appointments: Treat your workout sessions as non-negotiable appointments of the day. And it doesn’t have to be hours, commit 5 minutes for each exercise .
2.Combine exercise with other activities
Since taking out time for the gym is hard, and even making time for working out at home is difficult. There’s a solution to it: what if you could combine exercise with other activities so that it doesn’t seem like a burden to you?
- Walk and talk: if you have to take a meeting on a phone call and it doesn’t require a screen, put on your shoes and start walking. You cover miles on a 45-minute call.
- Exercise While Watching: Are you binge-watching your favorite show? Don’t just sit and watch the target for doing a pushup for completing one episode.
- Take the stairs: lifts actually don’t save you time; choose stairs instead of the lift. This way, your body will move without eating time from your busy schedule.
3.Get a personal fitness trainer
If you are truly struggling with accountability, motivation, and planning. Consider taking help from a personal fitness trainer. A trainer isn’t all about building muscle guide, they also help with time management and expert fitness.
- Design an effective workout plan: a personal trainer designs a personalised and highly effective fitness plan that is tailored to your specific needs. A trainer works on your personal goals and helps you build a strong and sustainable workout balance.
- Hold your accountability: a trainer takes your accountability, even if you have a busy work life. You don’t have to worry about anything; a trainer takes everything in check for you.
- Bring the gym to you: many trainers offer home sessions, making it easy for you to work out and maintain your health without going to the gym. 0000
4.Make it fun
Working on your fitness doesn’t have to be boring. This is so simple, yet we forget it all the time. You don’t have to suffer through exercises you hate! If you loathe running, don’t force yourself to run. The best workout is the one you actually enjoy and will keep doing.
- Follow the joy: Did you like dancing as a kid? If yes, then let dancing be your cardio; now you don’t have to run on a treadmill.
- Play your favorite songs: songs are your best buddy during a workout. Create a playlist that can turn boring into empowering.
- Gamify : put a challenge to your workout, and treat yourself with something after you achieve the goal.
5.Focus on benefits
We often think about long-term achievements, for example, I’ll lose 10 pounds, and my waist will be slimmer. But the daily and short-term rewards are what keep us going. Remember, you’re not doing it just for your future self. You are also doing it for your present self.
- The sense of accomplishment you get every time you complete the exercise
- That burst of energy and mental clarity that helps you tackle a tough project.
- The noticeable drop in stress levels and the feeling of calm.
The Takeaway: Consistency Trumps Intensity
Remember, if you are busy with your life, the goal isn’t to achieve thousands of miles. It’s just about healthy and organised. Take out little sessions from your schedule; instead of taking one 90-minute session, divide it into 30-minute sessions per week. And a daily 15-minute walk is better than nothing; choose stairs instead of the lift. Stop for magical spare time to appear from a busy schedule, reclaim your time. Start small and grow with consistency, and you’re good to go.
FAQ Frequently Asked Questions
Ques 1. How much exercise do I need each week?
Ans: Aim for at least 90 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days. That can be just 20–30 minutes a day to stay healthy and active.
Ques 2. What if I don’t have time for a full workout?
Ans: Short periods of activity, even 5–10 minutes, can be beneficial. The key is consistency. Even walking up the stairs or stretching during TV ads can make a difference.
Ques 3. Can I exercise at home?
Ans: Absolutely. Bodyweight exercises, yoga, and online workout videos are great options for home workouts. You don’t need fancy equipment—just some space and motivation.
Ques 4. How do I stay motivated?
Ans: Set realistic goals, track your progress, choose exercises that you enjoy, and avoid exercises that you hate. Having a workout buddy can also help keep you accountable. Reminding yourself often of why you started it keeps you going.
Ques 5. Is it okay to split my workout into shorter sessions?
Ans: Absolutely, splitting your workout into shorter sessions is equally effective as longer sessions. A few 10-minute walks can add up and help you stay on track.