For busy individuals, the idea of making time for exercise can seem daunting. However, the key to successfully incorporating exercise into a busy work schedule is consistency over intensity. Rather than trying to fit in a grueling workout every couple of days, try breaking exercise into small, manageable chunks throughout the day, such as taking a 10-minute walk every hour or doing a few bodyweight exercises during lunch breaks. Consistency builds the habit, and over time, the positive impact on overall well-being and productivity will become apparent. By prioritizing exercise and making it part of daily routine, even the busiest of individuals can achieve their fitness goals.
I used to go running after work. This would often be at 7pm or 8pm so it really got in the way of dinner and my wife was never too happy about it. The Pandemic meant working from home and the provided more flexibility. I started to get a better understanding of my daily rhythms. It means I could exercise when I had a bit of a concentration dip. Post pandemic, work became really busy and stopping mid-morning just didn't happen. My exercise hours went through the floor together with my happiness. I hadn't previously noticed the correlation between exercise and positivity. I realized, particularly because I am working from home, I need to make exercise a habit. I knew also that if I scheduled it during the working day it would get bumped for meetings and the habit would never be formed. I now ride my bike before work. I took on a challenge of 2023 miles in 2023 and it has been enough to cement the habit. And I know that the habit will remain long after the challenge is complete.
Every Friday before you sign off for the week from work, look forward into your diary for the next week. Block out gaps for exercise (even if that means a 15 min walk around the block). If you don't fill the gap, someone else will - and having it visible each morning prepares the mind to ready the body. Even it if means starting or finishing a little later, you'll find you have more 'brainpower' to solve problems and challenges if you're taking exercise breaks.
An effective strategy to personally incorporate exercise into a busy work schedule is to do something you don't consider to be work. Most times exercise is considered as another item on the "to-do" list and generally gets knocked off the list. So, do what you enjoy and give yourself 10-mins. I mean really, what will 10-mins take away from your day? Add this time to your schedule and make it something that is doable and self fulfilling. All exercise does not require a gym, strength or high intensity. Sometimes, just moving (walking, dancing, bouncing, stretching) is all you need-pick one, but please do what benefits you and make that your ten. Our schedules are busy because we have taken the fun out of self focus and poured all the energy into outward focus. Give yourself some grace and play around with the idea that YOU MATTER and bite sized moments will compound into a regular habit that will make you feel better, aid your well being and boost productivity.
One misconception about exercise is that you have to do it in long sessions for it to count. But when you work long hours, you don't have the time or energy to hit the gym for an hour. Instead, I find it more effective to incorporate micro-bursts of physical activity throughout the workday. If you spend a lot of time at a desk, it's important to take frequent breaks from sitting. This can be as simple as taking a stretch break, going for a brisk walk, or doing standing exercises like squats, even if for just a minute. Incorporating regular activity into my daily life has benefited my overall well-being and productivity in numerous ways. Not only do I feel physically stronger and healthier, but I also have more mental clarity and focus throughout the day. Exercise also helps me manage stress and anxiety, which can be especially important during busy work periods. By making exercise a priority, I am able to show up as my best self both at work and in my personal life.
I prioritize exercise to enhance my focus and well-being, so by creating a morning exercise routine, I ensure that I dedicate time specifically for this activity and set a positive tone for the rest of my day.. It serves as a powerful act of self-care that energizes and prepares me to tackle the tasks ahead with a clear and focused mind. By incorporating exercise into my morning routine, I optimize my productivity and cultivate a positive mindset for a successful workday.
Throughout my career I have always incorporated exercise in a regular way. When I first started lifting weights, I asked a couple of friends if they wanted to meet at the gym over the summer to train together. I was scrawny but they kept me motivated as I knew they would be there every day. Another thing that helped was putting a reminder on my lock screen with a workout schedule on it. Even when I am busiest, I will fit in a 5-10 minute run to get my heart rate up. At 46, I do Beachbody stuff daily and it ranges from strength programs to agility and mobility work. I have been able to manage ADHD without medication due to the natural changes in my brain (increased dopamine and brain derived neurotrophic factor) and I sleep better. I think I am more successful and in better shape due to it. As a therapist, I would say you know yourself best and it's about finding an accountability mechanism that will help you to stay on track and accomplish your goals.
One effective strategy I have personally used to incorporate exercise into my busy work schedule is to embrace the power of micro-workouts. Instead of trying to find long blocks of time for exercise, I break it down into shorter bursts throughout the day. For example, I take quick five-minute breaks every hour to stretch, do some bodyweight exercises, or take a brisk walk around the office. These short bursts of activity not only help boost my energy levels but also keep me focused and productive. Research shows that incorporating short exercise breaks during the workday can enhance cognitive performance and improve overall well-being. It also helps reduce stress and prevent sedentary behavior. By integrating micro-workouts into my routine, I've experienced increased alertness, improved mood, and enhanced productivity. It's a win-win situation, as I not only take care of my physical health but also optimize my work performance.
As a CEO, one effective strategy I have personally used to incorporate exercise into my busy work schedule is scheduling dedicated time for physical activity. I block off specific time slots on my calendar for exercise, treating it as a non-negotiable appointment. By proactively setting aside time for exercise, I prioritize my health and well-being, ensuring that it doesn't get overshadowed by work demands. Incorporating exercise into my work schedule has greatly benefited my overall well-being and productivity. Regular physical activity helps me manage stress, boost my energy levels, and improve my focus and concentration. It enhances my mood, promotes mental clarity, and increases my overall resilience in facing the challenges of a busy work environment. I find that after exercising, I return to my work tasks with renewed vigor and a fresh perspective. Ultimately, prioritizing exercise has had a positive impact on my overall well-being, and ability to lead effectively as a CEO.
I trained my brain to believe I didn't have time to exercise. And I didn't, based on the way I used to operate. I've learned over time that you should prioritize your biggest tasks in the morning before life has a chance to get in the way. Once I started working out in the morning -- before work, and family obligations -- I had plenty of time to exercise without losing productivity in other areas. Exercising first lets me clear it off my plate for the day. I can clearly see what else I have left to do and can adjust my pace and schedule to accommodate those things. This adjustment happens naturally for me now, making it easier to stick to a workout routine.
I have found that taking movement breaks throughout the day allows me to incorporate exercise into my daily routine. Instead of sitting for long periods, I set a timer to go off every hour and complete a quick 5-10 minutes of movement, such as stretching, going for a walk, or doing a quick workout routine. This strategy not only helps me incorporate exercise into my day, but also improves my overall well-being and productivity by increasing my energy levels and reducing stress. By prioritizing movement breaks, I am able to stay active throughout the day and improve my overall health, all while maintaining a busy work schedule.
Having spent nearly two decades in the fitness industry my greatest takeaway is that fitness isn't defined by a single quantity of time but rather about the quality and frequency of exercise. Now out of the industry and in a leadership role, I create multiple 20-minutes workouts for myself that include yoga, functional exercise, mobility work, and outdoor walks. It's amazing how effective your workouts are when you perform them in smaller chunks with more frequency.
I have a busy work schedule, and I know that exercise is important for my overall health and well-being. Here are some strategies that I use to incorporate exercise into my busy schedule: Just like you would set aside time for a meeting or an appointment, set aside time for exercise. Schedule it in your calendar and treat it as an important commitment. Incorporating exercise into my busy work schedule has been beneficial for my overall well-being and productivity. Exercise helps me to reduce stress, improve my mood, and boost my energy levels. It also helps me to sleep better at night and to focus better during the day. As a result, I'm more productive at work and I have more energy to enjoy my personal life.
I always make time for exercise in my daily plan. I do this by putting it in my calendar like any other appointment. This could be a full hour of workout or just a 15-minute break to stretch. When I see it on my calendar, I make sure to do it. This routine helps me a lot. Exercise keeps me fit and makes me feel refreshed. It also clears my mind, which helps me work better. Making sure to put time for exercise in my plan keeps me from forgetting or skipping it, no matter how busy I am.