Why Physical Activity Still Matters When You’re Busy
It is easy to feel overwhelmed when we have a hectic schedule. However, making time for physical activity is easier than it may seem. There are many ways to be active and incorporate healthy movement in your day that do not involve much time but will still have a positive impact on your life. Exercise can help improve your brain health, manage weight, reduce the risk of disease, and strengthen your bones and muscles.
Most adults need 150 minutes of moderate-intensity aerobic (“cardio”) activity and two days of muscle-strengthening activity every week. Moderate-intensity aerobic activities could include brisk walking, riding a bike, or pushing a vacuum cleaner or lawn mower. Strength-building activities could include lifting weights, doing bodyweight exercises like push-ups and sit-ups, or some forms of yoga. The most important thing is to get your body moving more and sitting less.
“Walking on trails is a great way to increase physical activity while enjoying scenery”.
Emily Sweatt, ©2024, Clemson Extension
Simple Ways to Add Activity to a Busy Day
Set SMART Fitness Goals You Can Stick To
Consider setting physical activity goals to help you reach the 150 minutes. One way to set goals is by setting “SMART” goals. “SMART” goals should be:
- Specific: Detail the actions of your goal.
- Measurable: Measurable goals have a way to track progress.
- Achievable: Make sure the goal is realistic for your schedule and your abilities.
- Relevant: This goal should be important to you.
- Time-bound: Set a specific time frame for your goal.
An example of a “SMART” goal: “I am going to walk for 10 minutes after work, 4-5 days a week, for the next month.”
To learn more about smart goals, see this factsheet on goal setting: HGIC 4097, Goal Setting.
Use Reminders to Stay on Track
Try scheduling or setting reminders for physical activity on your electronic devices. Computers, phone apps, and even fitness watches can be set up to remind you to stand, stretch, or go for a walk. One of the hardest parts about being active is getting started. These reminders can help you get started until the activity becomes a habit.
Build Movement into Everyday Tasks
The easiest way to incorporate fitness into a busy day is to add activity to the things you are already doing. For example, you might be able to walk or stand while working or walk while you are on a phone call. You can also make small changes like taking the stairs instead of the elevator or escalator, parking further away from your destination, or walking to a co-worker’s desk instead of emailing them. These changes do not take much time out of your day, but they can make a huge difference in helping you meet your physical activity goals.
Short Workouts That Fit Your Routine
Another way to get more activity in is by adding short but effective workouts to points of your day that may have small amounts of free time, like your morning, lunch, or evening routines. There are many types of exercises that increase your heart rate, help you stretch, or work on your strength that you can do in a short amount of time. You can find different workouts of this kind that appeal to you online. Make sure that you are selecting credible resources such as resources from the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM), and from certified fitness professionals. By taking 10 minutes to complete a simple exercise, you can positively impact your physical activity.
Make Physical Activity Work for You
There are many simple ways to increase your physical activity. It is important to pick a goal that works for you and your individual schedule and abilities. Small changes can make large differences when incorporating fitness into your routine.
Additional Resources
- HGIC 4031, Physical Activity for Adults
- HGIC 4375, Activity and Exercise
- HGIC Blog, Fall in Love with Physical Activity
References:
- American Heart Association. (2024, January 22). No Time for Exercise? Here Are Seven Easy Ways to Move More! American Heart Association. Retrieved January 27, 2025
- Centers for Disease Control and Prevention. (n.d.). Adult Activity: An Overview | Physical Activity Basics. CDC. Retrieved January 27, 2025
- Centers for Disease Control and Prevention. (n.d.). Benefits of Physical Activity | Physical Activity Basics. CDC. Retrieved January 27, 2025
- How to Write SMART Goals: A Guide for Managers and Employees. (n.d.). SMART Goals: A How to Guide. Retrieved January 31, 2025
