Busy schedule? Here’s how to sneak in exercise

With work tasks, family obligations and a myriad of other commitments, it can feel as if there aren’t enough hours in the day to exercise. Fortunately, simple strategies can help sneak exercise into your busy day.

One approach is to make use of short breaks throughout the day.

“Blend physical activity into daily tasks,” suggests Ben Ramirez, a weight management nurse practitioner at Aurora Health Care. “Stretch during a bathroom break, take a brisk walk around the office during your lunch hour, or challenge a colleague to few push-ups or squats at your desk. These small changes can enhance your energy and focus without requiring much time.”

What about the idea of walking 10,000 steps a day for extra health benefits?

“Having a daily step count can feel overwhelming, but it’s not necessary to achieve this in one go,” Ramirez says. “Instead, consider creative ways to incorporate more movement into your routine.”

Ramirez recommends:

• Opting for a longer route: Choose longer paths, like walking around the block before heading to your car or taking the stairs instead of the elevator, to accumulate extra steps.
• Standing during calls: Stand or walk during phone calls or meetings to incorporate movement without causing distraction.
• Setting a timer: Use a timer on your phone or computer for hourly reminders to take a brief five-minute walk to break up sedentary periods.
• Walking while you wait: Instead of sitting, walk around while waiting for appointments.
• Parking further away: Park at the far end of the parking lot to easily increase your step count. The extra distance can help you fit in more steps with minimal effort.
• Using commercial breaks wisely: While watching TV, use the commercial breaks to walk around. Even pacing during these short intervals can add up over time.
• Dancing while cleaning: Cleaning doesn’t have to be boring. Turn on some music and dance while tidying up your space. This can be a fun way to increase your step count.

“Every step contributes to better health,” Ramirez says. “Incorporating simple activities into your routine can enhance both fitness and mental well-being without the pressure of traditional exercise.”

If you are interested in seeing a weight management specialist, ask your primary care provider for a referral.

Take a free online quiz to learn your healthy weight range.