Exercise is important, but it’s easy to get wrapped up in a busy life and start to think that you don’t have time to exercise. With work, chores, responsibilities, family and social commitments, and many other things to do on the average day, you might not have time to get to the gym. However, that doesn’t mean you can’t exercise.

Even if you’re very busy, there are things you can do to stay active and get some exercise no matter how much else you have on your plate.

Here are some of the best ways to stay active when you’re busy.

Stand Instead of Sitting

standing desk

If you’re working at a computer for long hours, consider revising your setup so you can stand while you’re working. It might not seem like a big change, but there are a lot of benefits to spending less time sitting and more time standing.

Not only can sitting a lot increase your risk of diabetes, heart disease, and many other issues, but sitting burns very few calories. Standing, on the other hand, burns more calories and can also help improve your mood and energy levels.

If you have no time during the day to exercise, try standing instead of sitting.

Walk While you Work


Have a packed day and no time to set aside for exercise? Try walking while you work. Even if you just walk around your office or your living room while you’re on the phone, there are still a lot of benefits to getting up and taking a walk.

Have a long phone call scheduled for the afternoon? Put on your headphones or a Bluetooth headset and walk around the block while you’re talking. This can be a great way to get some exercise even when you’re very busy.

You can even do in-person meetings while walking. If the weather is nice enough, consider taking your team meeting outside and having everyone go for a walk together. It’s not just a great way to get some exercise, but it can boost morale and help people bond as well.

Wake Up Earlier


This can feel like a tough one to do, but you may want to consider waking up earlier in the morning and going for a quick jog or doing a yoga session before you have to start your day. It might be difficult to get into the habit of waking up before the rest of your household at first, but it can certainly help you find some time to exercise when you’re very busy.

Of course, don’t neglect a good night’s sleep to do this. Most adults need at least seven hours of sleep to function at their best the next day, so if you’re waking up earlier, you may need to go to sleep earlier as well.

Walk, Cycle, or Get Off a Stop Earlier on the Way to Work


If you can walk or cycle to work instead of driving or taking transit, consider this option. It can be a great way to get some exercise and it may leave you feeling happier and more refreshed when you get into work.

If you take transit to work, consider getting off the bus or subway a stop earlier and walking the rest of the way. It won’t take much more time and you’ll get some of the exercise you need.

For those who drive to work, try parking in the farthest possible spot so that you need to walk a bit to get to the building. Every little bit of activity matters.

Take a Walking Lunch

walking lunch

Even if you only have a short lunch break, why not take a walk while you eat? This may not be possible for all foods, but walking while eating a sandwich, for example, can be a great way to get active even when you’re very busy.



Watching TV? Doing the laundry? Waiting for the bus? Think of some ways that you can stay active while doing these tasks. For instance, you could stretch, do sit-ups, or march in place while you’re watching a show. You can walk around the area while you’re waiting for the bus, or you can take a few extra trips up and down the stairs when you’re doing laundry. All of this activity adds up during the day. Be creative!

Have Short Workouts

You don’t need to set aside an hour or even 30 minutes to do a workout if you don’t have the time. Consider breaking things up into smaller chunks. Three ten-minute workouts during the day can be as beneficial as one 30-minute session if you do them right.

There are many ways to exercise even when you’re busy. By following these tips, you’ll be able to stay active even when you don’t have a lot of time.