Let’s face it if we’re honest with ourselves, most of us struggle to make time for exercise from time to time. When your inbox is out of control, your boss wants to schedule another 6 pm meeting, your kids need to be bathed, fed, chauffeured around, and you still haven’t had a full conversation with your significant other for weeks – that is when your run, spin class or date with your yoga mat is probably the first thing to get thrown out of the equation. However, it is exactly during those times when you feel like your running out of time (instead of, for example running), your workout becomes more important than ever.  Not because you are training for a specific reason, whether it’s towards a goal or training for a marathon, but, because even if it’s just 20 minutes of physical activity can drastically improve your mood, mindset, and overall well-being. And that isn’t just good for you, but for your boss, your kids, and your partner.

The question we all have is, how can we make time for exercise when life just feels crazy? Here are a variety of ways to keep your workouts within the rotation, no matter how busy you are. There is no time like the present, start small and aim to create a habit by associating this exercise with something you already do on autopilot every day.

  1. Decide if you want to exercise before or after work then commit to it by planning the rest of your day around it.
  2. Block out non-negotiable time on your work calendar for exercise.
  3. Walk outside or even in place for 10 minutes after you eat.
  4. Pair your morning chai tea with a little tai chi for a gentle start to the day.
  5. Bike or skate to the store or run an errand.
  6. Use a treadmill during work calls.
  7. Do sit-ups in between episodes of your latest Netflix binge.
  8. Schedule a 30-minute video call session with a personal trainer.
  9. Start an exercise competition with your coworkers.
  10. Find a 30-day push-up, squat, or core strengthening challenge on Pinterest.
  11. Wear ankle and wrist weights around the house.
  12. Sit on a yoga ball and maintain good posture as you type.

Make an exercise plan around work

Learning how to make an exercise plan around work is straightforward but challenging. to keep up long-term. Firstly, take a good hard look at your current habits before work, during breaks, and right after you log our clock out. Replace less desirable routines like scrolling through social media or answering work calls, emails after hours with exercise. Then, decide whether you naturally have more energy first thing in the morning or after work. After, review your exercise goals and think about how realistic they are, compared to your existing routines and energy levels, then adjust as needed. It is much easier to start off small and create a plan you can stick to long-term than go all out now but fall off later.

Next, make a point to schedule your exercise routine in your planner or calendar on a specific day and time. Finally, create a contingency plan by listing out everything you can think of that prevents you from achieving your goal. Write down what you think you can do to help deal with those challenges before they come up. For example, if you think you might lose motivation in a few weeks, try asking a friend to call you and ask about how your fitness plan is going on a specific date.

The best way to learn how to commit to working out is to decide why you want to achieve this goal, what order the goal comes in your list of priorities, and what you are willing to sacrifice to achieve this. Also, find out what motivates you personally then use this to your full advantage. If you find that you are motivated by outside opinions, get an accountability or workout buddy. If you prefer material rewards, make a list of what treats you’ll buy yourself when you’ve successfully completed your workout plan for the month.

Exercises to do at your desk

Do these consistently in between calls or emails without leaving your computer. Here are some of the most popular exercises to do at your desk whether you are typing away, on a call or taking a between meetings:

  1. leg lifts
  2. Fake jump rope
  3. Tricep dips
  4. Arm rotations
  5. Bicep curls
  6. Chair squats
  7. Wrist flexes
  8. Ab twists
  9. High knees
  10. Desk push-ups
  11. Ab clenches
  12. Chest and shoulder openers
  13. Seated marches
  14. Inner thigh squeezes
  15. Toe raises