Physical Activity in Daily Routines for Busy People

Many people feel they cannot “fit” physical activity into their day because of hectic schedules and work or family obligations. This is a myth we choose to believe and there are actually several ways this can be incorporated to maximize overall health and well-being. Including this in your daily routine will increase your work productivity and benefit your mental health, relationships and long term physical health as well. 

Here are few examples of strategies other busy people use to meet their activity goals: 

1. Active Commuting: incorporate physical activity into daily commutes by walking or biking to work and using stairs instead of elevators. 

2. Break-Time Exercises: short 10-minute exercise breaks during work hours, such as stretching, walking or jogging in place, quick bodyweight exercises. 

3. Lunchtime Workouts: Utilizing lunch breaks for physical activity can be done in a variety of ways, including: going to a nearby fitness facility or gym; going for a brisk walk or run outdoors; going to group exercise classes; or participating in an online or virtual class. 

4. Desk Exercises and Movement: including small movement throughout the workday decreases risks of cardiovascular disease. Desk stretches and exercises can relieve muscle tension and improve circulation. Try standing or walking during phone calls or meetings. Consider regular 5-minute short breaks to move around and stretch after every 25 minutes of work. 

5. Team-based Physical Activities: grab a colleague or friend and go for a walk; start or participate in office fitness challenges or competitions; creating a supportive environment for physical activity by keeping fresh clothes and workout supplies with you. 

6. Active Family Time: Consider incorporating physical activity into family time. Engage in active hobbies or sports with family members such as hiking or bike rides. Plan active outings or vacations with opportunities for regular movement. 

7. Mindful Movement and Stress Reduction: Intentionally focusing on being stronger and more resilient benefits physical and mental health. Yoga, tai chi, or meditation practices, mindful walking or stretching exercises, and incorporating deep breathing exercises throughout the day are all possible strategies. 

Conclusion: there is no reason you cannot be physically active during the day, but there are many excuses to be sedentary! Set your intention to increase your daily activity and do it! 


Digital Library

Sign Up For Your Newsletter
Sneak peak into the membership

Unique content on improving your vital areas


Work Stress and Obesity

Managing stress at work is crucial for maintaining overall health and preventing excessive fatstorage, particularly in the abdominal area. Here are some strategies to help decrease stressand promote a healthier work environment: Remember, finding a balance between work and personal life is essential for managing stressand preventing excessive fat storage.

Read More »

10 Strategies to Stop Micromanaging at Work

Cultivating a motivated, independent, and efficient team is paramount to organizational successin the dynamic business world. To facilitate this, leaders must adopt strategies that empowerteam members, foster growth, and streamline processes. The following ten methods areessential for leaders who aspire to promote autonomy, collaboration, and innovation within theirteams. This lays

Read More »

Nurturing an Adaptable Mindset

The concept of a growth mindset revolves around the conviction that one’s intelligence and talents are not static entities but malleable traits that can be honed and expanded with dedication, practice, and the right attitude. When one perceives challenges, mistakes, and failures not as dead-ends but as avenues for growth,

Read More »

Pre-packaged Health Foods

Pre-made healthy snack foods, such as energy bars, granola bars, or fruit cups, are oftenmarketed as healthy options. However, there are several reasons to avoid these products: By choosing whole foods and preparing your own snacks, you have more control over thequality of ingredients, nutrient content, and can avoid unnecessary

Read More »

Relationships Impact Cancer Risk

The presence or absence of supportive relationships in your life can have an impact on the riskof future cancer and the prognosis of current cancer. Here’s how: It’s important to note that supportive relationships can come from various sources, includingfamily, friends, support groups, healthcare professionals, or online communities. You get

Read More »

Movement Impacts Cholesterol & Triglycerides

Aerobic activity, also known as cardiovascular exercise, can have a positive impact on elevatedcholesterol and triglyceride levels. Here’s how aerobic activity benefits these lipid profiles: In addition to aerobic exercise, maintaining a healthy diet, managing weight, and avoidingsmoking and excessive alcohol consumption are essential for improving cholesterol andtriglyceride levels. Combining

Read More »
Get In Touch

Learn how the membership can help you


We share the latest scientific weight loss strategies. Subscribe today!