You want to exercise and improve your fitness for a healthy and balanced lifestyle. But how do you find or make time in a busy schedule when you’re always on the go? 

The good news is that you can have a balanced work-life. 

Ready to include fitness in your crazy, busy life? Here are our top fitness tips for busy professionals! 

Why Fitness Matters for Busy Professionals

The 3 main reasons why you must include fitness in your busy life are: 

1. A Sedentary Lifestyle Is Unhealthy 

While busy at work, you spend most of your time sitting. A review of the potential health risks of sedentary behaviors include: 

  • Obesity
  • High blood pressure 
  • Chronic inflammation
  • Stroke and heart attack 
  • Cancer
  • Diabetes
  • Osteoporosis
  • Depression 

2. Convenience Foods Are Convenient … But Not the Healthiest 

As a busy professional, do you have time to buy groceries, prep meals, and make nutritious meals? No, right? 

So you grab TV dinners, get take out, and indulge in processed foods. The dangers of convenience and processed foods include high sugar, unhealthy fats, sodium, preservatives, and other nasties. While these foods are tasty, they lack nutritional value. 

3. So Many Benefits to Exercising 

When you start working out and moving more, you feel good because exercise helps your lungs, brain, and heart work more efficiently. Getting your sweat on helps you sleep better, feel more energized, and focus better, making you more productive at work. 

Plus, when you are a healthier you, you can look after yourself better and care about others. 

Planning Your Fitness Routine Around a Busy Schedule

How does your day normally go? Write it down and break up your day into mornings, afternoons, nights, and by hour. Where can you make time to focus on your fitness goals? 

A few fitness tips for busy professionals to plan your workout routine: 

  • Use a meal prep company that makes healthy meals. 
  • Get a walking pad (under desk treadmill) to use while you work. 
  • Rebound for 5-minute “exercise snacks” a few times a day. 
  • Get the family active and go hiking, cycling, or roller skating. Play Frisbee, do geocaching, or explore your town on foot. 

Quick Workouts You Can Do Anywhere

Here are some quick exercises you can do anywhere: 

  • Jumping jacks 
  • Scissor jacks 
  • Lunges and jumping lunges 
  • Squats and jump squats 
  • Burpees 
  • Mountain climbers 
  • Planks 
  • Single leg deadlifts 
  • Push-ups 
  • Arm, wrist, ankle, and neck circles 
  • Oblique twists
  • Calf raises 
  • Chair dips 
  • Inchworm walks 
  • Jog or march in place 
  • Air punches 
  • Kicks 
  • Cat cow stretches 
  • Hip bridges 
  • Bicycle crunches 

Incorporating Exercise into Your Daily Routine

Include more movement and exercise every day by: 

  • Actively commuting to work – take a bike, walk, or jog to work. 
  • Get up 15 minutes earlier and do a quick 7 or 15-minute yoga, HIIT, rebounding, circuit training, or strength training routine. 
  • Take regular breaks at work and walk to the furthest restroom or break room. 
  • Have lunch outside, and ensure you take the stairs and walk around for 10 to 15 minutes. 
  • Join a nearby gym for a quick swim or run before or after work.
  • Work out while you enjoy your favorite podcast, audio book, songs, or TV shows. 
  • Swap social media time for a work-out. 

Tips for Staying Motivated and Consistent 

It’s not easy to build new, healthy habits so just focus on what you can do today. Get moving if your client didn’t show up or you finished work early. 

Try to find opportunities to work out where you can. 

Here are a few others tip to stay motivated and consistent: 

  • Set reminders on your phone to get moving. 
  • Tie your new exercise habit to another habit. For example, stretch after you’ve made the bed, or do a walking lunch. 
  • Get enough sleep, stay hydrated, and make healthy food choices. 
  • Get a buddy so you can hold each other accountable. 
  • Prep workout gear the night before. 
  • Get a fitness watch and join apps and communities like Strava, BodySpace, Nike Run Club, and Fitbit to keep you motivated. 

Final Thoughts on Fitness for Professionals 

If you want to prioritize fitness, you can, no matter how busy you are. Use these fitness tips for busy professionals and start building a healthy habit today. 

Find what exercises make you feel good and excited to move, and see where you can pair working out with another activity. And remember, you don’t have to work out for an hour at a time – “exercise snacks” and any movement is a good start!