Early Career

Find Time for Fitness With a Non-Stop Work Life

When you think of fitness, what comes to mind? Probably a training montage of people lifting weights at the gym, running on the treadmill, and doing laps in a pool.

But fitness isn’t defined as one activity—it’s about being active as often as possible. Use the following tips to find time for movement and fitness in your busy work schedule.

Wear a Fitness Tracker

When you’re always on the go, a fitness tracker helps you understand how active your body is and where you can improve. You can see how many steps you’ve taken, what your average heart rate is day-by-day and how well you’re sleeping; all of these factors affect your health and fitness.

The best part: they don’t cost a lot. You can find a high-quality fitness tracker, or wearable, for as low as $45. Invest in a tracker, set daily goals, and follow your progress.

Bookmark Great Online Workouts

You don’t have time for the gym, but you do have 20 minutes at home before you have to get ready. Use that time efficiently by doing a quick online workout in your living room, back yard, or spare room—wherever you have space.

Check out, which offers free, high-quality full-length workout videos. There are a wide variety of options—from yoga and Pilates to high-intensity interval training and boxing—ranging from 10 minutes to an hour and a half.

Try this full body cardio workout: just 10 minutes to burn fat and boost your energy.

Set Daily Challenges

You are your own competitor, so find more time for fitness with short, 1- to 3-minute daily health goals or challenges that you can do in the morning, afternoon or night. For example:

  • Mondays: Do 20 squats while brushing your teeth
  • Wednesdays: Take the stairs every where you go, no matter what
  • Fridays: Do one online workout before or after work

Exercise (Subtly) at Work

We’re all struggling to find time for fitness, including Cristina Dulin, Events Director for Fit2Run, who sneaks in exercises at work: “Often times while I’m waiting for the photocopier or the microwave I’ll do some small exercises like calf raises, squats or lunges.”

Some other ways to stay fit at work:

  • Lunges down an empty hallway
  • Squats in the bathroom stall
  • Tricep dips on your chair
  • Calf raises at the coffee machine

Use these tips to find more time for fitness in your crazy work schedule. You’ll feel stronger, more energized, and ready to take on the stresses of your life with a smiling face.

Jessica Thiefels has been writing for more than ten years and is currently a full-time writer, ACE Certified Personal Trainer and NASM Certified Fitness Nutrition specialist. She’s also the founder and Editor-in-Chief of Honest Body Fitness, an online health magazine for women who are fed up with being told how to look and how to get there, yet still don’t feel like enough.

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