Written by Kate Sheppard.
Don't have enough time for exercise? You're not alone. A 2020 YouGov survey found that just one in twelve Brits get at least 30 minutes of exercise a day. But while a busy schedule is a fair reason for skipping the gym, it doesn't have to mean the end of your exercise goals.
By rethinking where you can fit in extra minutes and get your step count up, you can make movement work for you, however busy you are. Let's break it down.
Create healthy habits that last
Movement is easier when you have the energy for it, and that starts with how you fuel your body. Eating well helps keep your energy levels steady, so you're ready to get active whenever an opportunity comes up.
Focus on whole foods, protein, fibre and plenty of fruit and veg. If you're looking to boost your energy, foods rich in B vitamins (including folate), iron and zinc are worth building into your meals.
It's also important to address any health concerns that might be holding you back. If, for instance, you're feeling less motivated to exercise because of perimenopause, it's worth exploring menopause-friendly nutrition and exercise, and speaking to your GP or pharmacist about your options.
The Independent Pharmacy explains that "the menopause normally starts between the ages of 45 and 55, although some people can start to feel the effects of their changing hormones much earlier. Common symptoms include hot flushes, low libido, vaginal dryness, anxiety and brain fog."
If poor sleep makes a daily walk the last thing on your to-do list, start by cutting back on caffeine and improving your sleep hygiene.
The key is to feel ready to get active, even when you're busy. By fuelling your body and looking after your health, you'll be in a better position to hit the ground running — literally.
Skip the traffic
One simple switch that can make a big difference to your health is walking more. According to the NHS, a brisk daily walk counts towards your 150 minutes of recommended weekly activity and is a great way to build stamina and get your heart pumping.
Try walking to the supermarket for your food shop (bonus points for carrying the bags home), or doing the school run on foot instead of by car.
The more you walk, the more second nature it becomes to leave the car keys at home, skip the traffic and take the scenic route.
If you do have to drive, try parking a little further away than usual. It's a small change, but an easy way to add a few extra steps to your day.
Stand whenever you can
Like walking, standing more is an easy way to move more. It also fits into even the busiest schedule, with no planning needed.
It won't get your heart rate up, but spending less time sitting has real benefits. Standing and moving more can:
- Support better posture and ease stiffness in your back
- Help you feel more alert and energised
- Break up long periods of sitting, which have been linked to a higher risk of heart disease, type 2 diabetes and some cancers
Look for little moments where you can stand instead of sit throughout the day, such as while waiting for a train, chatting on the phone or doing your hair in the morning.
Create a home gym
If you don't have time to go to the gym, bring the gym to you. A home setup makes it much easier to fit a quick workout into your day. There's no commute, and you can hop straight back to your to-do list afterwards.
You don't need a dedicated room to get started. Home Pilates equipment isn't bulky and can easily be tucked away when you're not using it. The same goes for home weights like sculpt bars, weighted triangles and ankle and wrist weights, which are designed to be compact and fit anywhere in your home.
To step up your routine, try following along with workout videos on YouTube. There are plenty of Pilates, strength and cardio sessions to choose from, so you can keep things varied and get the most from your kit. It's like having a class at home, whenever the timing works for you.
Try simple at-home workouts
Whether you have a home gym or not, you can always fit in a little workout at home. Some of the best exercises need nothing more than a bit of floor space and a few spare minutes.
Bodyweight workouts don't need any equipment and are really accessible. Squats, lunges, planks, push-ups and star jumps can all be done from the comfort of your living room.
Yoga is another great option when you're short on time. As well as improving flexibility and strength, it can help lower stress levels and support better sleep, which is perfect if you're juggling a busy schedule. A good mat gives you the grip and cushioning to move with confidence, and makes it easier to roll it out and start.
Think of it as part of your self-care. Even a 10-minute yoga flow in the morning can set you up for the day ahead.
The important thing is consistency. A short workout at home is always better than no workout at all, and once movement becomes part of your routine, it starts to feel far less like a chore.
Prioritise active weekends
Finding time to exercise as a busy parent, or when you're working long hours, can feel impossible. One handy trick is to make your weekends active, so you can rack up your weekly minutes in one go.
Great ways to get moving at the weekend include:
- Going on a hike
- Taking the kids swimming
- Going for a bike ride
- Exploring a National Trust park
- Trying something new, like paintball
Even a day spent walking around a city is great exercise. Whatever gets you up and moving is a win.
Final thoughts
Daily exercise can feel hard to commit to when you picture gyms, five-mile runs and commutes. With these small changes up your sleeve, getting (and staying) active becomes a lot simpler.
At Amp Wellbeing, we believe in movement that fits around your life. For more realistic tips on making time for your health, explore the latest in our Journal.