How to Fit Exercise into Your Busy Schedule: 10 Tips and Tricks

Exercise is one of the best things you can do for your physical and mental health. It can help you prevent or manage chronic diseases, improve your mood and energy, and boost your self-esteem and confidence. 

However, finding time to exercise can be challenging, especially if you have a busy schedule. You may feel like you don’t have enough hours in the day to fit in a workout, or you may be too tired or stressed to exercise. 

But don’t worry, there are ways to overcome these obstacles and make exercise a part of your daily routine. Here are 10 tips and tricks that can help you fit exercise into your busy schedule.

1. Plan ahead

One of the most important steps to fit exercise into your busy schedule is to plan. If you leave your exercise to chance, you may end up skipping it or doing it inconsistently. Planning can help you set realistic goals, prioritize your tasks, and avoid distractions. Here are some ways to plan for your exercise:

• Schedule your exercise. Treat your exercise as an appointment that you can’t miss. Write it down on your calendar, set a reminder on your phone, or use an app like Google Calendar or MyFitnessPal to track your exercise. Choose a time that works best for you, whether it’s in the morning, during lunch break, or in the evening. Stick to your schedule as much as possible, and don’t let anything interfere with your exercise time.
• Prepare your equipment. Make sure you have everything you need for your exercise, such as your clothes, shoes, water bottle, towel, or music. Pack your gym bag the night before, or keep your equipment in a visible and accessible place. This way, you won’t waste time looking for your stuff, or use it as an excuse to skip your exercise.
• Plan your workouts. Decide what kind of exercise you want to do, how long you want to do it, and how intense you want to do it. You can follow online videos, such as FitnessBlender, Popsugar Fitness, or HASfit, that offer different types and levels of workouts. You can also create your routine based on your preferences and goals. Having a plan can help you stay focused, motivated, and accountable for your exercise.

2. Start small

If you are new to exercise, or you haven’t exercised for a long time, you may feel overwhelmed or intimidated by the idea of exercising. You may think that you have to exercise for a long time, or at a high intensity, to get any benefits. However, this is not true. You can start small and gradually build up your exercise habits. Here are some ways to start small with your exercise:

• Set SMART goals. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. SMART goals can help you define what you want to achieve, how you will measure your progress, and how you will adjust your plan if needed. For example, instead of saying “I want to exercise more”, you can say “I want to exercise for 20 minutes, 3 times a week, for the next month”. This way, you can have a clear and realistic goal that you can track and evaluate.
• Start with 10 minutes. You don’t have to exercise for an hour or more to get the benefits of exercise. Even 10 minutes of exercise can make a difference in your health and well-being. You can do 10 minutes of exercise in the morning, during lunch break, or in the evening. You can also split your exercise into shorter bouts throughout the day, such as 5 minutes in the morning, 5 minutes in the afternoon, and 5 minutes in the evening. The key is to do something that you enjoy and that gets your heart rate up, such as walking, jogging, cycling, or dancing.
• Increase your intensity. As you get more comfortable with your exercise, you can increase your intensity to challenge yourself and get more benefits. You can increase your intensity by doing your exercise faster, longer, or harder. You can also add some variety to your exercise, such as changing the type, frequency, or duration of your exercise. For example, you can switch from walking to running, from 3 times a week to 4 times a week, or from 20 minutes to 30 minutes. This way, you can prevent boredom, boredom, and plateaus, and keep your exercise fun and effective.

3. Be flexible

While planning and sticking to your schedule are important, you also need to be flexible and adaptable to your circumstances. Sometimes, things may not go according to your plan, and you may have to deal with unexpected events, such as a meeting, a traffic jam, or a family emergency. Instead of giving up on your exercise, you can adjust your plan and find alternative ways to fit in your exercise. Here are some ways to be flexible with your exercise:

• Have a backup plan. If you can’t do your planned exercise, have a backup plan that you can do instead. For example, if you can’t go to the gym, you can do a home workout, such as Zumba, Yoga, or Pilates. If you can’t do a long workout, you can do a short workout, such as HIIT, Tabata, or Kettlebells. If you can’t do a high-intensity workout, you can do a low-intensity workout, such as Stretching, Meditation, or Breathing. The point is to do something rather than nothing and to keep your exercise habits alive.
• Be creative. If you can’t find time to exercise, you can find ways to incorporate exercise into your daily activities. For example, you can take the stairs instead of the elevator, walk or bike to work instead of driving, park your car farther away from your destination, or get off the bus one stop earlier. You can also do some exercises while you are doing other things, such as watching TV, listening to a podcast, or talking on the phone. You can do some Squats, Lunges, Push-ups, or Sit-ups, or use some household items, such as a chair, a wall, or a bottle, as your equipment. You can also use some apps, such as 7 Minute Workout, Sworkit, or Nike Training Club, that offer quick and easy workouts that you can do anywhere and anytime.
• Be forgiving. If you miss a workout, don’t beat yourself up or give up on your exercise. Instead, be forgiving and understanding of yourself, and focus on the positive aspects of your exercise. Remember that one missed workout won’t ruin your progress and that you can always resume your exercise the next day. You can also use your missed workout as a learning opportunity, and figure out what went wrong, and how you can prevent it from happening again. You can also use some strategies, such as Motivational Quotes, Affirmations, or Rewards, to boost your self-esteem and motivation, and to keep your exercise fun and enjoyable.

4. Find a buddy

One of the best ways to fit exercise into your busy schedule is to find a buddy who can exercise with you. Having a buddy can help you stay accountable, motivated, and supported for your exercise. You can also have more fun and variety with your exercise, and share your experiences and challenges with your buddy. Here are some ways to find a buddy for your exercise:

• Ask your friends or family. You may have some friends or family members who are also interested in exercise, or who want to start exercising. You can ask them if they want to join you for your exercise, or if they have any suggestions or recommendations for your exercise. You can also invite them to try some new or different types of exercise with you, such as Dance, Boxing, or Calisthenics. You can also create a group chat or a social media page where you can share your progress, goals, and tips with your friends or family.
• Join a class or a club. You may also find some people who share your interest and passion for exercise in a class or a club. You can join a class or a club that offers the type of exercise that you like, or that you want to try, such as Spinning, CrossFit, or Martial Arts. You can also join a class or a club that meets at a time and a place that suits your schedule, such as Morning, Lunchtime, or Evening. You can also join a class or a club that matches your level of fitness and experience, such as Beginner, Intermediate, or Advanced. You can also join a class or a club that has a friendly and supportive atmosphere, where you can meet new people and make new friends.
• Use an app or a website. You can also use an app or a website that can help you find a buddy for your exercise. You can use an app or a website that connects you with people who have similar goals, preferences, and locations as you, such as Meetup, Bvddy, or SportPartner. You can also use an app or a website that allows you to compete or cooperate with other people, such as Strava, Fitbit, or Zwift. You can also use an app or a website that provides you with feedback, encouragement, and advice from other people, such as Reddit, SparkPeople, or FitnessPal. You can also use an app or a website that offers you some incentives or rewards for your exercise, such as Sweatcoin, Achievement, or Charity Miles.

5. Make it fun

One of the best ways to fit exercise into your busy schedule is to make it enjoyable. If you like your exercise, you are more likely to do it regularly and consistently. You are also more likely to have a positive attitude and a good mood when you exercise. Here are some ways to make your exercise fun:

• Choose an exercise that you love. You don’t have to do an exercise that you hate or that you find boring. You can choose an exercise that you love or that you are curious about, such as Basketball, Tennis, or Golf. You can also choose an exercise that suits your personality and style, such as Zumba, Boxing, or Yoga. You can also choose an exercise that matches your mood and energy, such as Running, Swimming, or Meditation. The point is to do something that makes you happy and that you look forward to doing.
• Add some music. Music can make your exercise more fun and enjoyable. Music can help you set the pace, rhythm, and intensity of your exercise. Music can also help you distract yourself from the pain, fatigue, or boredom of your exercise. Music can also help you boost your mood, motivation, and confidence when you exercise. You can choose music that you like and that matches your exercise, such as Rock, Pop, or Hip Hop. You can also create your playlist, or use some apps, such as Spotify, Pandora, or Apple Music, that offer different genres and moods of music.
• Add some games. Games can make your exercise more fun and enjoyable. Games can help you challenge yourself, compete with others, or cooperate with others. Games can also help you add some variety, creativity, and excitement to your exercise. You can choose games that you like and that match your exercise, such as Tag, Simon Says, or Obstacle Course. You can also create your games, or use some apps, such as Zombies, Run!, Pokémon Go, or SuperBetter, that offer different types and levels of games.

6. Track your progress

One of the best ways to fit exercise into your busy schedule is to track your progress. Tracking your progress can help you see how far you have come, how much you have improved, and how close you are to your goals. Tracking your progress can also help you stay focused, motivated, and accountable for your exercise. Here are some ways to track your progress for your exercise:

• Use a journal or a diary. You can use a journal or a diary to record your exercise, such as the type, duration, intensity, and frequency of your exercise. You can also record your feelings, thoughts, and experiences during and after your exercise, such as your mood, energy, and satisfaction. You can also record your challenges, obstacles, and solutions for your exercise, such as your distractions, excuses, and strategies. You can also record your goals, achievements, and rewards for your exercise, such as your milestones, accomplishments, and incentives. You can use a paper journal or a diary, or use an app, such as Day One, Journey, or Penzu, that offers different features and functions for your journaling or diary.
• Use a tracker or a monitor. You can use a tracker or a monitor to measure your exercise, such as the distance, speed, time, calories, and heart rate of your exercise. You can also measure your health and fitness, such as your weight, body fat, muscle mass, and blood pressure. You can also measure your performance and improvement, such as your strength, endurance, and flexibility. You can use a device, such as a Fitbit, Garmin, or Apple Watch, that offers different types and levels of trackers or monitors. You can also use an app, such as Strava, Runkeeper, or MapMyFitness, that offers different types and levels of trackers or monitors.
• Use a chart or a graph. You can use a chart or a graph to visualize your exercise, such as the frequency, duration, intensity, and type of your exercise. You can also visualize your health and fitness, such as your weight, body fat, muscle mass, and blood pressure. You can also visualize your performance and improvement, such as your strength, endurance, and flexibility. You can use a tool, such as Excel, Google Sheets, or Numbers, that offers different types and levels of charts or graphs. You can also use an app, such as MyFitnessPal, Lose It!, or Noom, that offers different types and levels of charts or graphs.

7. Reward yourself

One of the best ways to fit exercise into your busy schedule is to reward yourself. Rewarding yourself can help you celebrate your achievements, appreciate your efforts, and reinforce your behavior. Rewarding yourself can also help you stay motivated, inspired, and satisfied with your exercise. Here are some ways to reward yourself for your exercise:

• Choose a reward that you like. You don’t have to reward yourself with something that you don’t like or that you find boring. You can reward yourself with something that you like or that you are curious about, such as Chocolate, Wine, or Books. You can also reward yourself with something that suits your personality and style, such as Clothes, Jewelry, or Shoes. You can also reward yourself with something that matches your mood and energy, such as Spa, Movie, or Nap. The point is to do something that makes you happy and that you look forward to doing.
• Choose a reward that is proportional to your achievement. You don’t have to reward yourself with something too big or too small for your achievement. You can reward yourself with something proportional to your achievement, such as the difficulty, duration, or frequency of your exercise. For example, you can reward yourself with a small treat, such as a Cookie, a Coffee, or a Sticker, for a short or easy workout. You can reward yourself with a medium treat, such as a Meal, a Drink, or a Magazine, for a medium or moderate workout. You can reward yourself with a big treat, such as a Trip, a Concert, or a Massage, for a long or hard workout. This way, you can have a balanced and reasonable reward system that matches your effort and progress.
• Choose a reward that is consistent with your goals. You don’t have to reward yourself with something inconsistent or contradictory to your goals. You can reward yourself with something consistent and supportive of your goals, such as your health, fitness, and well-being. For example, you can reward yourself with something healthy, such as a Fruit, a Salad, or a Smoothie, for a workout that improves your health. You can reward yourself with something fit, such as a T-shirt, a Cap, or a Bag, for a workout that improves your fitness. You can reward yourself with something that is well, such as a Candle, a Flower, or a Card, for a workout that improves your well-being. This way, you can have a positive and constructive reward system that aligns with your goals and values.

8. Learn from others

One of the best ways to fit exercise into your busy schedule is to learn from others. Learning from others can help you get new ideas, insights, and perspectives for your exercise. Learning from others can also help you get inspired, motivated, and supported for your exercise. Here are some ways to learn from others for your exercise:

• Read some books or articles. You can read some books or articles that offer some information, advice, or stories about your exercise, such as the benefits, tips, or experiences of exercise. You can read some books or articles that are written by experts, such as The 4-Hour Body, Spark, or Born to Run. You can also read some books or articles that are written by celebrities, such as The TB12 Method, The Body Book, or Finding Ultra. You can also read some books or articles that are written by ordinary people, such as The Happiness Project, The Year of Living Danishly, or The Miracle Morning. You can also read some books or articles that are written by people who have similar goals, preferences, or challenges as you, such as The No Meat Athlete, The Lazy Girl’s Guide to Exercise, or The Busy Mom’s Guide to Fitness.
• Watch some videos or podcasts. You can watch some videos or podcasts that offer some entertainment, education, or inspiration for your exercise, such as the fun, facts, or stories of exercise. You can watch some videos or podcasts that are hosted by experts, such as The Joe Rogan Experience, The Tim Ferriss Show, or The Rich Roll Podcast. You can also watch some videos or podcasts that are hosted by celebrities, such as The Ellen DeGeneres Show, The Oprah Winfrey Show, or The Dax Shepard Podcast. You can also watch some videos or podcasts that are hosted by ordinary people, such as The Minimalists, The School of Greatness, or The Art of Charm. You can also watch some videos or podcasts that are hosted by people who have similar goals, preferences, or challenges as you, such as The Running Podcast, The Yoga Podcast, or The Busy People Podcast.
• Follow some blogs or social media. You can follow some blogs or social media that offer some updates, tips, or testimonials for your exercise, such as the progress, achievements, or challenges of exercise. You can follow some blogs or social media that are run by experts, such as Nerd Fitness, Fitness on Toast, or The Fitnessista. You can also follow some blogs or social media that are run by celebrities, such as The Rock, Jennifer Lopez, or Kevin Hart. You can also follow some blogs or social media that are run by ordinary people, such as Carrots ‘N’ Cake, The Fitness Marshall, or Fit Men Cook. You can also follow some blogs or social media that are run by people who have similar goals, preferences, or challenges as you, such as The Vegan Runner, The Lazy Girl Running, or The Busy Budgeter.

9. Fit Exercise: Learn from yourself

One of the best ways to fit exercise into your busy schedule is to learn from yourself. Learning from yourself can help you discover your strengths, weaknesses, and preferences for your exercise. Learning from yourself can also help you improve your skills, habits, and attitudes for your exercise. Here are some ways to learn from yourself for your exercise:

• Reflect on your exercise. You can reflect on your exercise, such as the type, duration, intensity, and frequency of your exercise. You can also reflect on your feelings, thoughts, and experiences during and after your exercise, such as your mood, energy, and satisfaction. You can also reflect on your challenges, obstacles, and solutions for your exercise, such as your distractions, excuses, and strategies. You can also reflect on your goals, achievements, and rewards for your exercise, such as your milestones, accomplishments, and incentives. You can use a journal or a diary, a tracker or a monitor, or a chart or a graph to help you reflect on your exercise.
• Evaluate your exercise. You can evaluate your exercise, such as the quality, quantity, and impact of your exercise. You can also evaluate your health and fitness, such as your weight, body fat, muscle mass, and blood pressure. You can also evaluate your performance and improvement, such as your strength, endurance, and flexibility. You can use a scale, a tape measure, a caliper, or a blood pressure monitor to help you evaluate your exercise.
• Adjust your exercise. You can adjust your exercise, such as the type, duration, intensity, and frequency of your exercise. You can also adjust your equipment, such as your clothes, shoes, water bottle, towel, or music. You can also adjust your environment, such as your location, time, or weather. You can also adjust your plan, such as your schedule, backup plan, or reward system. You can use your reflection and evaluation to help you adjust your exercise.

10. Enjoy your exercise

One of the best ways to fit exercise into your busy schedule is to enjoy your exercise. Enjoying your exercise can help you appreciate the benefits, pleasures, and meanings of your exercise. Enjoying your exercise can also help you maintain your exercise habits, overcome your challenges, and achieve your goals. Here are some ways to enjoy your exercise:

• Focus on the process. You can focus on the process of your exercise, such as the actions, sensations, and emotions of your exercise. You can also focus on the present moment of your exercise, such as the sights, sounds, and smells of your exercise. You can also focus on the positive aspects of your exercise, such as the fun, joy, and gratitude of your exercise. You can use some techniques, such as Mindfulness, Visualization, or Positive Thinking, to help you focus on the process of your exercise.
• Focus on the outcome. You can focus on the outcome of your exercise, such as the results, benefits, and impacts of your exercise. You can also focus on the future of your exercise, such as the goals, achievements, and rewards of your exercise. You can also focus on the personal aspects of your exercise, such as the growth, development, and fulfillment of your exercise. You can use some techniques, such as Goal Setting, Feedback, or Reward System, to help you focus on the outcome of your exercise.
• Focus on yourself. You can focus on yourself when you exercise, such as your body, mind, and spirit. You can also focus on your identity when you exercise, such as your values, beliefs, and roles. You can also focus on your purpose when you exercise, such as your passion, mission, and vision. You can use some techniques, such as Self-Awareness, Self-Expression, or Self-Actualization, to help you focus on yourself when you exercise.

I hope this blog post helps you find some tips and tricks that can help you fit exercise into your busy schedule. Remember that exercise is not a chore, but a choice. You can choose to exercise, and you can choose how to exercise.

You can also choose to enjoy your exercise and to enjoy your life. Happy exercising! 😊