How to Find Time to Exercise

Do you ever have difficulty finding enough time in the day to exercise?

In this article we’re sharing research on how much time you actually need to exercise, and providing simple and actionable tips you can use to make exercise a daily habit no matter how busy you are. 

Finding Time to Exercise When You’re Busy and Tired

If you’re struggling to fit working out into your day, it might not be because you’re too busy and don’t have enough time.

Rather, it might be because you’re overestimating how long you actually need to exercise for it to make a difference.

Going to the gym or working out for an hour most days might fit into your life, but if it doesn’t I have some very good news for you. 

Benefits of Short Bursts of Exercise

Research shows that within just 10 minutes of engaging in moderate physical activity such as brisk walking, easy bicycling on flat terrain, dancing, gardening, or even vacuuming the living room carpet you will experience several benefits including more energy and improved mood.

And the most interesting thing is that exercising for more than 10 minutes doesn’t lead to any additional improvements in mood or energy.

And if you’ve ever done any 10-minute classes like those offered by Peloton or other online exercise programs you already know that you can get an effective aerobic and/or strength workout done in a really short amount of time.  

Tips for Finding Time to Exercise

So, if you want to start a habit of exercising more consistently and more often by being able to actually fit it into your busy life try these simple tips.

1. Write down on a post-it or piece of paper “10 minutes counts”

   Stick this reminder somewhere that you will see it often during your day. Try your fridge, tv, computer, bathroom mirror, or even as a picture on your phone’s home screen to remind yourself to just get up and move for 10 minutes. 

2. Make 10-minute workouts part of your schedule

   This way the 10-minute bursts become a non-negotiable part of your daily routine.

   These bursts could be during your lunch hour, in-between work meetings, at times you normally feel tired and need a quick energy boost, etc.

   Schedule it and honor it just as you do everything else in your day. 

3. Practice “velcroing” your 10-minute workout habit

   Attach the new habit to other things you do every day.

   For example, getting the kids off to school, coming home from work or school, after a meal, watching tv, or cruising the internet or social.

   Over time, whatever you attach your 10-minute workout to will become a trigger for you to automatically get up and get some movement.

4. When going out somewhere, park a little farther away from your destination so you have to walk a bit

5. Ditch the elevator for stairs whenever possible

6. Treat yourself to 10-minutes of outside time instead of staying stuck in your office or home all day

   Don’t worry, you’ll be back home or back to work before anyone even notices.

   So, if you want to establish a consistent workout routine that actually lasts, you don’t need more discipline, willpower, energy, or time in the day.

   You just need to set yourself up for success by embracing the reality that 10 minutes counts.

   If you want to build from there, that’s fine, just remember that 10 is always better than 0, so don’t add so much that it gets squeezed out of your daily life because you don’t have enough time for it.