It's easy to include exercise in your day, even if you are very busy. You do have time to exercise – you just have to be creative about it.

Most common excuse for not exercising? “No time”. But examine that excuse at close range and you’ll see it’s something deeper. From personal experience and training people I’ve found that usually it’s lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem.Busy as we may be, we have less trouble finding time for television, social networking or even dull household tasks. Simply because there aren’t the same steep psychological barriers to those activities.


Most people are in denial about their health. We all have reasons for not exercising, but it all comes down to time management and fear. Fear you’ll get hurt, fear of embarrassment and fear of failure. But what we’d be better off being afraid of is what will happen if we don’t exercise. How will a sedentary lifestyle be affecting you next year? In five or 10 years? Will you have time for multiple doctors’ appointments? Will you have the time and money to take medication every day to treat high blood pressure, high cholesterol or diabetes? Just as important, what do you stand to gain by finally taking your health off the back burner? 

There are different ways to work out and get in exercise if you don’t have time. You don’t have to go to the gym and workout 2 hours every single day. It’s about making time for exercise rather than having time. 

Wake up early

People usually start work at 10am while some people have work as early as 9am. A good way to save time is finding a gym that is close to your house or office. If you have to get to the office by 10, you can wake up at 7am, sort out your things for work, get to the gym by 8, finish your workout by 9, freshen up and get to the office by 10. Sacrificing only 1 hour of sleep isn’t that hard and your body and health will thank you in the long run. 

Choose a training program better suited for you

If you are pressed for time, you don’t have any business being in the gym 6 days a week for 2 hours. There are plenty of ways getting in exercise in much less time. Keep rest times limited and select the most bang for buck exercises that will get you out of the gym quick and give you good results. There are a lot of training programs that can be done in 45 mins. Remember: Doing something in the gym trumps sitting at home doing nothing. 

Make healthier choices

End of the day, it all comes down to your diet. You could be working your ass off in the gym but if your diet is bad, you’ll just be spinning your wheels and getting minimal results. Diet is key to health. Packing your food from home, making better food choices and watching what you eat can go a long way in helping you reach your fitness goals. 

Work out harder on your days off

People often say they can’t exercise because of their crazy work schedule. Take the pressure off work days by planning longer workouts on your days off and shorter ones on workdays. 

Think positive.

Psychologists suggest that actively editing your negative self-talk patterns is a powerful way to support healthier lifestyle choices. For example, anytime you catch yourself thinking, “I am too busy to work out,” rephrase the thought in more positive, empowering terms, such as“I do have time to be healthy.” or, “I am willing to do something active today.” Over time, those positive thought patterns will elbow out the negative ones, helping you to see your available choices more clearly. 

Most working professionals spend majority of their 8 hours sitting in a chair with a hunched back. This will negatively impact your mobility, back and neck. So my number one recommendation is work on your mobility and stretches more than anything. This will help relieve stress and open up your joints which will help you in the long term. Likewise, I’d suggest you to focus on working out your back muscles in particular because it will help reverse the effects of hunching. And on days you don’t have time to go to the gym, there are several home workouts you can do. Doing a circuit of pushups, burpees, jumping jacks, bodyweight squats and high knees is just one of the many home workouts that you could do.

As you can see, it is very simple to include exercise in your day, even if you are very busy. Give these ideas a try. You do have time to exercise – you just have to be creative about it.