Sneaking Workouts into a Busy Day

Are you among those who often have to skip their workouts due to a hectic work schedule? Honestly, these are just excuses. Many people may have busy schedules and work, family, kids and other responsibilities often take priority. But exercise is also very essential and if treated as one of the very important part of your daily regime then nothing can stop you from making time for it. As the saying goes “Where there is a will, there is a way”, hence if you really want to exercise, then you can always use the quick steps for a wonderful workout even when you are having a really busy day.

sneak out

For the past few weeks, I have been reading a lot about losing weight and maintaining good health. Even though I am not busy all day (I don’t have kids and a full time job) but I just came across some tips on squeezing in exercise or workouts even if you have a busy schedule. Also, a friend has suggested this topic a few days back, so decided to share some of my learnings with you all.

Keeping in mind that most working professionals are super busy, there are special workouts that can be incorporated while you are at work. The best part is that you do not need to make special time for this. You can perform these simple exercises while you continue following your regular routine. Following are some of the tips you can use to include few minutes of workout in your daily busy life:

Office workout

The first and the best thing you can do is – take the stairs. All you need to do is, just reach your workplace few minutes early and instead of using the elevator, start walking up to your floor. This is the best and the quickest workout.

  • Another modification is to use the stairs while going out during lunch hours or if you eat at your desk then take a quick walk after your meals. This will help you digest the food well. Now don’t say that you have a short lunch break. There is definitely enough time to walk up to the cafeteria.
  • In case you cannot manage to walk after lunch, walk to the car parking at least once to grab something from your car. It is best to either make a reason or deliberately forget something in the car so that you have a reason to go.
  • The next modification to the walking exercise is walking to office or if it is too far from home, you could use a bicycle. Cycling and walking are the best exercises as they can be snuck into your busy day very easily. You can also park your car a bit far from the regular parking space so that you can walk those few extra yards.
  • To keep your muscles flexed, it is necessary that you do not continue sitting for a very long time. Rise from your chair at least once in an hour to fill water in your bottle or just take a walk up to the coffee vending machine. Also fill only half your bottle as it gives you even more reason to get up frequently.
  • If the above option is not very feasible, just stand in your place and stretch your arms and legs a bit. This will make your lazed muscles slightly active. You can also stretch your torso and neck a bit to feel relaxed.
  • Try a few pushups while you are seated by placing hands on the table. Do 10 or 20 counts a day.
  • While sitting on the chair, roll your ankles clockwise and anticlockwise for a few times. This helps in improving blood circulation.
  • For abdominal exercises, contract the ab muscles and hold the position for a few seconds. Repeat this for 2-3 times at regular intervals.
  • If you have a clean empty dustbin under your desk, hold it between your legs and raise your legs slowly with it. Maintain a proper sitting posture while performing this exercise. Repeat this 10 times and you can do such sets, twice or thrice during the day.
  • You could keep stretch bands in your drawer and use them for a few arm and hand stretching exercises so that your fingers are not too tired while you are typing something constantly.
  • You can slightly lift your legs away from the floor and keep them in a perfectly straight position for about 15-30 seconds. This is a great way to strengthen the core muscles and it also makes them active.
  • All this can also be done while you are waiting for some large files to download or reading a presentation.
    Walk on a busy day

These are just a few ideas to incorporate workouts in a busy day. You can modify many such exercises and try them in office. Don’t be embarrassed. In fact you can be an inspiration for your colleagues too. So go ahead and try this!

Image Credit: laverrue, Lance Neilson, lindsay.dee.bunny


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