How to stay in shape if you are super busy

Nowadays a lot of people struggle with keeping up with a healthy lifestyle while trying to balance out work and family life. Most people spend their days working hard to meet a deadline and taking care of their kids, so they do not seem to find enough time to even sit down and enjoy a home-cooked meal. People who find that their day is packed full of responsibilities simply push working out and cooking healthy meals to the side. Nevertheless, staying in shape can be manageable even if you have a busy schedule.

The most important thing is to make fitness a priority in your life. Above all, how do you expect to give your best at work or at home with your family if you do not dedicate a bit of time solely to your own personal needs? By following these simple strategies on how to stay in shape if you are super busy, you will be one step closer to becoming the best version of yourself.

1. Commit to a fitness schedule

The very first step that you should take if you want to start taking care of your well being is to make sure you develop a habit of putting yourself first. This means that you should devise a plan that you can easily follow. If you find that you are at work all day and that you simply do not have time to fit in a workout, then try waking up a couple of hours earlier than you usually do. Working out in the morning is a great way to set the tone for the rest of the day. Nevertheless, you do not need to leave your room for an efficient workout session.

A great tip for busy people who want to exercise is to do some light yoga or an exercise routine that can be done anywhere, at any time. Workouts that can be done in the comfort of your home and which burn a lot of calories are for example HIIT (High-intensity interval training), Tabata training, or challenging bodyweight exercises. If you are someone who does not like to work out in the morning, then consider hitting a local gym after work. Read about how you can build your best body here. A quick workout before bed is an excellent way to de-stress and it also has a positive effect on sleep.

2. Go for a walk or a bike ride in nature

Spending some extra time in nature proves to have a lot of health benefits, so it is important to get some fresh air every day. Even the busiest of them all can commit to a short walk in nature. Walking is a great way to increase your productivity. It also makes you more alert and boosts your mood. If you are into cycling, then you should definitely consider investing in a flow mountain bike. This type of bicycle is extremely popular among younger and older fitness lovers alike. It can be used for both off-road ridings as well as on road.

Whatever you decide on choosing, whether it is taking a walk or a bike ride, you will definitely experience some of the amazing health benefits that come with these ways of exercising. Walking and cycling contribute to improving overall mood, a better sleep, better coordination, and an increase in bone density.

3. Exercise in the office

A lot of people like to make excuses and say that they cannot go to the gym because they are stuck all day in the office doing paperwork. If you are one of these people then you need to realize that you should start thinking of working out as an appointment that you have with yourself. Such an important appointment should not be cancelled! A great way to incorporate exercise into your busy work schedule is to take a short break every 1-2 hours to do some light stretching. It is known that sitting for a long period of time can lead to chronic back pain. If you are able to, switch out your stiff chair with a stability ball to build a stronger core.

Also, another thing that is beneficial is to start doing some so-called “deskercises”. Deskercise is a fancy name for any workout that you can do while working at your desk. For example, while sitting, try squeezing your glutes for a couple of minutes to feel the burn. Another excellent way to make sure you use up your lunch breaks is to squeeze in a workout. Try to purchase a high-quality set of dumbbells that you can keep in your office. Highly effective dumbbell workouts that you can do include overhead dumbbell presses, deadlifts, and bicep curls.


To sum up, staying in shape when you are super busy does not require a lot of hard work if you make fitness a priority. At the end of the day, you must learn how to put yourself and your own health on the top of the list. By following some of these helpful tips, you will definitely become more successful at work, or in any of the spheres of life.

Written by

Audrey Taylor

Audrey was born in San Francisco and moved to Adelaide at the ahge of five. Marketer, researcher and social medals  manager on hold. Full time Mum of a cheerful two year old. Graduated from Queensford College. Worked in a couple of marketing agencies across Australia. Travelled across Europe.



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