Balancing a busy schedule with staying active can be a challenge, so we’ve gathered 14 fitness tips from CEOs, founders, and other professionals to help you maintain your fitness routine. From setting a workout schedule and using reminders to prioritizing daily movement and active hobbies, these tips offer a variety of strategies to keep you moving despite a packed calendar. Here are 14 fitness tips for busy lifestyles.
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- Set a Workout Schedule and Use Reminders
- Establish Small, Consistent Fitness Habits
- Engage in Group Fitness and Micro-Workouts
- Incorporate Recreational Sports Into Your Lifestyle
- Choose a Fitness Activity You Love
- Use Fear as a Fitness Motivator
- Adopt High-Intensity Short Workouts
- Utilize Fitness Apps for Workout Consistency
- Seize Daily Opportunities for Movement
- Block Time for Non-Negotiable Workouts
- Stay Active with Dance Fitness
- Focus on the Self-Care Aspect
- Start the Day with a Fitness Routine
- Prioritize Daily Movement and Active Hobbies
Set a Workout Schedule and Use Reminders
Having a set workout schedule has helped me to work out six days a week. For example, I like to work out in the mornings when I do not have karate at night. It helps me start my day on the right track.
I also input the schedule into my calendar app so I can get a reminder. That way, I am held accountable and reminded as well. If that does not do the trick, then I also put it in my digital to-do list for a persistent reminder.
Establish Small, Consistent Fitness Habits
Staying active with a busy schedule can be a challenge, but small habits make a difference. The one tip that has really helped is getting in focused strength-training circuits 3-4 days a week at the gym before lunch.
Scheduling exercise like any other important appointment is key. Yes, midday workouts can take discipline, but the feeling of being energized afterward helps power through the afternoon. Winding down in the evening with decompression walks for fresh air and extra steps after long work days is also beneficial.
On busier days when the gym isn’t an option, even 10 minutes of stretching or a quick lunchtime walk provides a needed movement boost. The key has been making fitness non-negotiable by integrating it into a routine.
As a holistic health coach, practicing what is preached about active living is important. With consistency over time, it has become a natural habit that energizes and helps stay on track despite a busy schedule.
Engage in Group Fitness and Micro-Workouts
At SQUATWOLF, we organize group fitness sessions for our team. This not only promotes team bonding but also ensures that we stay active despite our busy schedules. Exercising together not only keeps us physically fit but also boosts morale and enhances our collective productivity.
Another tip would be to try incorporating micro-workouts into your day. These are short, intense bursts of exercise that you can do in just a few minutes. Whether it’s a quick set of bodyweight squats, a brisk walk during your lunch break, or a short yoga routine before bed, these micro-workouts add up over time and help you stay active even on the busiest days.
While group fitness sessions provide motivation and structure, don’t underestimate the power of these tiny, frequent bursts of activity. They can make a significant difference in maintaining your fitness despite a hectic schedule.
Incorporate Recreational Sports Into Your Lifestyle
If hitting the gym or going for a run doesn’t sound like your cup of tea, getting into recreational sports could be an exciting way to meet your fitness goals — despite a jam-packed schedule.
Since I run a paintball business, including the sport in my fitness routine was a no-brainer. Paintball matches are usually very dynamic, lasting anywhere from 15 minutes to an hour, which is enough time to fit in a quick game during lunch or in between meetings.
As a sport, it takes a lot of stamina to participate in a paintball match. Constant running, crunching, and bullet-dodging make it a perfect high-intensity workout. All of this combined helps me unwind, destress, and feel energized before I return to work.
Tony Angeleri, Vice President, Lone Wolf Paintball
Choose a Fitness Activity You Love
My most important fitness tip is to find a sport or activity that you love. When you’re passionate about fitness, whether it’s climbing, running, or racquetball, you’ll make time in your schedule to fit it in.
This may sound very simplistic, since people are busy and there aren’t enough hours in the day, but it’s true. We see countless examples of people who wake up to run before work or go to the gym late at night because they’re doing something they love.
Finding a method of movement that works for you will help you be the best version of yourself. When you are passionate about learning a new skill or improving your strength, you’ll come back to the skill again and again, until routine gets you in the gym, not obligation.
Use Fear as a Fitness Motivator
I prefer to be motivated by the negative rather than the positive. I had tests that came back not so great because I was not exercising. Now, I exercise every day for 30 minutes because of my fear of what will happen if I do not. This is in contrast to a positive goal, like wanting to lose weight. I find that easier to make excuses for. Fear is a much better motivator.
Adopt High-Intensity Short Workouts
Doing short, hard workouts has made a big difference in my active lifestyle, even though I have a busy schedule. High-intensity workouts like high-intensity interval training or quick bodyweight circuits, which only take 20–30 minutes, are a great way to get a full-body workout. These short bursts of exercise not only get my heart rate up, but they also help me burn calories and work out different groups of muscles.
They are very easy to fit into a busy day, whether it’s during lunch or before work. This method has helped me keep up with my workouts and make sure I get the physical and mental benefits of exercise while fitting them into my busy schedule.
Utilize Fitness Apps for Workout Consistency
The Heria Pro app offers a high level of personalization and scheduling features to help stay on track with daily workouts. It allows for customization of workouts and adding them to a calendar. Additionally, it provides numerous fitness challenges to build grit and consistency.
As an entrepreneur, it’s easy to remove exercise from the to-do list due to time constraints. However, starting the day with a workout can actually save more time by improving focus and productivity. The Heria Pro app’s focus on calisthenics is a bonus—even brief workout sessions can yield results.
Seize Daily Opportunities for Movement
Look for opportunities to move! This might sound a bit silly, but I used to make excuses for lack of exercise. Today, I enjoy using a stand-up desk, and when I’m watching TV, I like to stand up and “march” or “dance.”
I initially did this mostly to expel nervous energy, but I found that it gets my blood pumping, puts more oxygen in my body, etc., which actually gets my brain more focused when it’s time to go back to work again.
Block Time for Non-Negotiable Workouts
One fitness tip that has helped me stay active, despite a busy schedule, is time-blocking. I schedule my workouts as non-negotiable appointments in my calendar, treating them with the same importance as work meetings or other commitments. By allocating a specific time for exercise each day, I ensure it becomes a consistent part of my routine.
This practice not only helps me prioritize physical activity but also mentally prepares me for the workout ahead. Whether it’s a 30-minute home workout or a jog in the park, knowing that it’s a scheduled part of my day makes it easier to stay active, even when my schedule gets hectic.
Stay Active with Dance Fitness
Zumba is a passion of mine because of my love for music. Despite having two left feet and not being able to dance to my favorite performances, Zumba allows me to move a little and listen to my favorite songs simultaneously.
It’s my everyday fitness fix. This is the time when I truly enjoy and relax to my core, preparing me for my busy schedule. It keeps me motivated and active throughout the day. Zumba is an excellent source of a cardio workout to keep me fit and going. After one hour of Zumba in the morning, I feel ready to face the world.
Focus on the Self-Care Aspect
One of the most important things I’ve learned is to not feel guilty about taking time for myself. This may sound like a simple tip, but it’s been incredibly helpful. When working hard and trying to get everything done, it’s easy to feel like every second of the day needs to be productive.
But when working out, it’s all about being healthy—and that means making sure you have energy and strength throughout the day. So, if feeling guilty about taking time for yourself, just remember that you deserve to be healthy!
Dr. Hamdan Abdullah Hamed, Board-Certified Dermatologist and Co-Founder, Power Your Curls
Start the Day with a Fitness Routine
One fitness tip that has been a game-changer for me in staying active, even with a hectic schedule, is adopting a morning fitness routine. Starting the day with exercise not only boosts your energy levels but also sets a positive tone for the entire day.
Whether it’s a quick 20-minute yoga session, a brisk walk, or a full-blown workout, dedicating that time to my physical well-being helps me stay consistent and maintain a healthy, active lifestyle.
Prioritize Daily Movement and Active Hobbies
Prioritizing daily movement has been a key fitness strategy that has helped me stay active despite a busy schedule.
By incorporating physical activity into my routine, such as choosing the stairs over the elevator, going for short walks during breaks, or squeezing in quick exercises at home or in the office, I maintain an active lifestyle, even when time is limited. This deliberate focus on movement has improved my physical well-being and enhanced my mental clarity and overall productivity.
Additionally, finding active hobbies and participating in sports I enjoy adds an element of fun and motivation to my fitness routine, making it easier to stay consistent and committed. By prioritizing daily movement, I have found a sustainable way to stay active and maintain a healthy balance amidst a hectic schedule.