How To Make Time to Exercise

Fitting in Exercise With a Busy Life

Making time to exercise is difficult! Do you feel like you are busy from sunrise to sunset? You probably are. I know I am! I have four children, a job, I manage my Type 1 diabetes, run a household and volunteer. Yet, I've trained for and run seven marathons the past few years. I get some form of exercise just about every day. As a result, my weight and blood tests are in good, healthy ranges.

Health and fitness experts suggest that we get 5-6 hours of moderately intensive exercise every week. How is that possible with all the competing demands on our time? Its not always easy, but it can be done.

Here are 10 tips to help you make time to exercise, no matter your lifestyle or fitness level. Put aside the excuses and let's get on the path to a healthier you!

Hectic lives can make finding time to exercise difficult
Hectic lives can make finding time to exercise difficult | Source

Making Exercise a Priority

There are a million excuses we can create to avoid exercise. You might even be thinking that you simply don't have time to fit it in. Your daily routine can attest to that, right?

But you do need to make exercise a priority, just as much as eating, getting sleep and making it to work on time. Here are some tips to help you make time to exercise!

1. Plan ahead and schedule exercise into your day. This is where a day planner or a smart phone scheduling application comes into handy. Block out several 20 minute increments or a full hour over lunch for a walk, a run, or to attend a fitness class. Set it as a health appointment; no further explanation necessary!

2. Divide and conquer. If you don't believe you can find a continuous hour to exercise, then break it up into smaller increments such as 1/2 hour twice a day, or 20 minutes before breakfast, lunch and dinner. This is especially important if you are new to exercise. Take that time you would normally spend on Facebook and unplug. Head outdoors and you'll soon be back to the tasks, emails and "friend requests" that await!

3. Reassess the demands on your time and make cuts, if necessary. If you truly are overscheduled, then its time to make good health and exercise more of a priority. Enjoy volunteering in your child's class? Learning to say no to attending the next field trip or kindergarten roundup may be the best thing you've ever done. Consider that a healthier you will be a better parent in many ways (mood, sleep, less illness). In the long run, you'll be more present for them when you incorporate exercise into your routine.

Ask for help from a spouse, significant other, and even older children with respect to household chores and grocery shopping. Chances are that you can minimize some of the stress around the home, while you are out releasing feel-good endorphins!

Fit Exercise Into a Busy Schedule

Tick, tock - its time to exercise!
Tick, tock - its time to exercise! | Source

Making Exercise a Routine

When you make exercise a part of your daily routine, it can become second nature. All the rest of the day's demands will eventually fit around your fitness. You'll soon wonder how it was so hard to make time to exercise!

Keep in mind that it generally takes about 30 days to break old habits and establish new ones. Set realistic, attainable goals for 1 month, and you may soon find yourself enjoying the new exercise routine, rather than looking for excuses to avoid it!

4. Set an exercise schedule for the week ahead of time. What works well for me is planning to attend spin class on Tuesday and Thursday mornings at 5:30 a.m. Monday and Friday, I attend a core and strength/conditioning class at noon. On Wednesday and the weekends, I have some flexibility to go running, if I wish. Even if you don't have a gym membership or class schedule, it helps to set and stick to a schedule of noontime walks 3 days a week, and bicycle rides in the evenings twice a week.

5. Reward yourself for meeting your daily exercise goals. In the morning, I don't allow myself to turn on the computer until I complete my workout. This has been the most effective strategy since I find email and Facebook to be major time wasters (though so much fun....) If you work best on longer term goals, then consider up-sizing your coffee drink to a large once a week when you get in your workouts. Or, after a month, maybe you can earn that new pair of shoes!

Personally, my favorite reward is one (or several) new mP3 files for my iPod - further motivation to exercise!

Following a Workout Schedule Will Help Make it Routine

Creating Exercise Moments in Daily Life

6. Incorporate more walking into your day. Sure, you've heard this tip many times, but it bears repeating.

Do you have a dog? Take it walking more often. Just 10 minutes in the morning and evening each day is 20 minutes - a third of your daily exercise goal. Stairs at your office? Take them instead of the elevator at least once a day. Why not challenge yourself to park in the first stall in the parking lot that you see, rather than circling around looking for one closer to the entrance.

Looking for an easy way to motivate yourself in this regard? Get a pedometer and set a goal of walking 8,000 to 10,000 steps a day.

7. Make a portion (or all) of your commute your exercise time. A few years ago, I started riding my bicycle to work, which is about 5 miles from my house, each way. I saved a ton on gas and lost so much weight, I dropped a dress size in just one month. If you don't live close enough to ride or walk to work, why not get off the bus or subway a few stops early and walk the remaining blocks? Or, ride your bicycle to/from mass transportation. Here's where you can use that pedometer again!

8. Engage your children, friends or family members. Do you have children? Walk to and from school with them to get them in the early habit of good exercise. Enjoy the additional time together, breathing fresh air. Get outdoors and play tag, go bicycle riding as a family, or create a fun scavenger hunt. You may not even realize you're exercising!

If you regularly meet your friends for coffee or lunch, switch it up and go walking or running together instead. Or, maybe you could even try out a new yoga or spin class over the lunch hour? My sister and I motivated each other in our training for the Portland Marathon several years ago by keeping a virtual training log. It was a lot of fun to see each others progress over the weeks!

Exercising in Your Car? Here's how!

Gym or Home Equipment?

I am a firm believer that you don't need to belong to a gym or even attend workout classes to maintain a level of fitness. The trick is, of course, making time to exercise on a regular basis.

One of the reasons I love running so much is that I can do it just about any time, any place and on my own schedule. I don't have to make it to a class, nor do I have to travel across town to get there. But running isn't for everyone.

Consider your own lifestyle and things you enjoy doing. If you are social, consider a signing up for a fitness class, or maybe encourage your friends to join you hiking for the afternoon (take photographs or go bird watching to pass the time).

Its also a good idea to match your exercise routine to your circadian rhythm to help you find time to exercise. I'm a morning person, so 5:30 a.m. spin classes are perfect for me. On the other hand, my night owl friend heads to yoga after work at 6:30 while her husband picks up the kids and starts dinner.

9. Home equipment may work to help motivate you. If you make an investment in a big item, like a treadmill or stair stepper, you might be less inclined to ignore it. Even small items like exercise balls and jump ropes can get you moving, however. With home equipment, you can multi-task - watch your favorite television show and/or babysit your children.

10. Gym membership can help you change up your exercise routine. Whether you are trying out new classes or simply using different equipment at each visit, this may help keep you motivated to reach your fitness goals.

Remember to give yourself at least 30 days working in exercise into your daily routine. Before long, you won't need to "make time" to exercise... the time will simply present itself!

Stroller fitness classes are popular among new moms
Stroller fitness classes are popular among new moms | Source

How Do You Make Time to Exercise?

  • I schedule it as an appointment in my day planner
  • I get up very early to get it done before I can make excuses
  • I have joined a fitness class and carpool with friends
  • I incorporate exercise into my daily life by taking the stairs, walking the dog, and meeting colleages in person instead of emailing them
  • All of the above
  • I'm still trying to figure it out!
See results without voting
Give yourself 30 days to get into an exercise routine
Give yourself 30 days to get into an exercise routine | Source

© 2010 Stephanie Hicks

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Comments 27 comments

richtwf profile image

richtwf 5 years ago

A useful hub and thanks for sharing this timely advice which will come in handy for many as they look to get into shape for the New Year.

Cheers and God bless.


ghomefitness profile image

ghomefitness 5 years ago from Chicago,IL

Good tips. I used to keep the cartoon you included on my desk at work.


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Thank you Rich,

I hope that people making New Year's Resolutions can benefit, but no matter what time of year it is, its always time to think about exercise and fitness. Cheers! Steph


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Hi ghomefitness,

I love that cartoon - I've seen it many times, but it was just too perfect for this hub. Best to you, Steph


LillyGrillzit profile image

LillyGrillzit 5 years ago from The River Valley, Arkansas

I liked the well laid out systems available for a person to make a difference in their own lives and well being. Loving our body and mind enough to care adequately for them takes dedication and discipline. As a comedian once said, "I didn't take care of my body, cause I thought I would die young, I'll be %^#$*% if I didn't live and now I'm sick as @)&+." It helped me realize, I might live a long time sick and ailing. I choose health. Yuck. Thanks for these easy to take tips. The best to you, Happy New Year, 2011 and beyond.


funride profile image

funride 5 years ago from Portugal

I believe people only have time for what they want... when people say they have no time for exercising what they are saying is that they really don`t want to find time for their physical activity.

As I have said before Steph, you`re a great example and inspiration for all of us... thanks ;)


Bob Ewing profile image

Bob Ewing 5 years ago from New Brunswick

Just the inspiration I need as I develop my own fitness plan, thanks.


prasetio30 profile image

prasetio30 5 years ago from malang-indonesia

I always concern about healthy life, including exercise. I learn much from you. I am glad to follow your tips. I also enjoy the video. Thanks, my friend. I give my vote to you.

Blessing and hugs,


tlpoague profile image

tlpoague 5 years ago from USA

Great hub! I just recently told my husband that I wanted a gym pass for us so we could start working out together. Then I came across you hub with so many great suggestions. Now I just need a cattle prod to get me going...


jcales profile image

jcales 5 years ago

great tips ! I always think I will exercise in the morning which is best for fat loss but I end up doing it after work. I have to use the no computer until 10 to 15 minute sin the morning along with afternoon workouts.


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Hi Lilly - I agree that there is not a one-size-fits all approach to exercise. Everyone has different lifestyles and challenges. Best to you and Happy New Year! Steph


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Funride - you always make me smile! One of my longest friends here on HubPages. All the best to you, as always! Cheers, Steph


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Bob - good luck with your fitness goals in the New Year!! Best to you, Steph


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Hi Prasetio - Yes, we have the ability to make ourselves healthier through exercise. I appreciate your comments - as always and wish you the best today and always! Steph


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Hi tipoague, good luck getting a gym pass! Lots of health clubs run specials this time of year - you might even ask for a 2 for 1, or buy one, get one 1/2 price special! Best, Steph


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Hi jcales,

Sounds like you are already doing well in making time to exercise. Like you, I sometimes have plans to exercise in the morning that have to be changed to the afternoon because something else comes up. Keep up the great work! Steph


gmmurgirl profile image

gmmurgirl 5 years ago from Pilipinas

I love this hub! It simply proves that anything (fitness-wise) is possible as long as you set your mind in doing it. Enough of the excuses, time to get fit. Thanks!


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Thanks gmmurgirl - I can't agree more! We can all stop making excuses and start making time to exercise! Best to you, Steph


chinemeremz profile image

chinemeremz 5 years ago

Keeping a strict routine for exercise and work out is very necessary as rightly pointed out in this hub.

These 10 tips can be very useful, because it is very important that we make exercise a very important part of our daily lives.

Thanks for sharing!


FrugalGal profile image

FrugalGal 5 years ago

Great article. Statistically, gym memberships and gym equipment collect more dust than anything else. But you can become very fit with very little equipment as you've pointed out. A good pair of shoes, hand weights, an exercise ball, and exercise videos are all very useful, affordable, and handy when you have those short bits of time. Very encouraging.


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Hi chinemeremz, I'm glad you found the 10 tips for making time to exercise helpful. A regular, consistent routine does help! Best to you, Steph


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

FrugalGal - you are right that often investments in exercise are soon discarded. I agree that a few, key elements like good shoes, etc., can get you on the road to better health through exercise. Cheers, Steph


kashmir56 profile image

kashmir56 5 years ago from Massachusetts

Hi stephhicks great advice and tips within this awesome hub! For me exercise has become a way of life and i weight train every other day and do Tai Chi on the off days, Great hub!!!


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Hi kashmir,

Sounds like you are on the right track, and I suspect fit and healthy as a result. Cheers and Happy New Year!


dahoglund profile image

dahoglund 5 years ago from Wisconsin Rapids

I have type II diabetes and the various materials I have read say that 20 to thirty minutes a day is sufficient to keep blood sugar in line. Previously I had been probably walking more but only four or five days a week. I later found that light exercise daily is more beneficial and it turned out to work better. If I can't walk outside I do revert ot exercises tapes on aerobic walking.

like other things it becomes part of ones routine.


stephhicks68 profile image

stephhicks68 5 years ago from Bend, Oregon Author

Hi dahoglund, I have type 1 diabetes and exercise helps me even out the peaks and valleys of my blood sugar levels. Daily, routine light exercise is good for your health on so many levels. Great for you for taking good care of yourself. Best in 2011! Stephanie


david stillwagon 5 years ago

Great hub and you are definitely right about the need to find time to exercise.

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