Squeezing in the recommended 150 minutes of exercise per week becomes complicated when you add in work and your personal responsibilities. A daily schedule that accommodates all your duties as well as exercise helps you stay on track to get regular fitness in your day. Writing exercise into your daily schedule creates a stronger commitment to fitness. Look for opportunities to integrate exercise in with your current daily activities and responsibilities to maximize the use of your time.
Step 1
Write out your work schedule to create a visual representation of your time. Include your commute time and any time you spend on work outside your normal work hours.
Step 2
Calculate the amount of time you have in the morning to determine if you are able to fit in a workout before work. Decide if you want to wake up earlier to accommodate your workout. Include enough time to get to the gym or other exercise location, shower and dress before your commute.
Step 3
Replace your usual driving commute with walking or biking to work if you live close enough. Do a test run to time the commute so you are able to leave soon enough.
Step 4
Note any breaks you have during your day, such as your lunch break. Consider on-site exercise possibilities, such as a work gym, a set of stairs you can run or a nearby trail that would allow you to exercise during your work breaks.
Step 5
Do your strength-training routine at your desk during shorter breaks. Keep weights or resistance bands on hand for quick resistance training. The Centers for Disease Control and Prevention recommends strength training at least two days per week.
Step 6
Establish exercise time with family or friends in the evenings by playing games or sports together. Walking or biking in the neighborhood is another way to exercise together.
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