How Do I Stay Physically Active with Limited Time?
Between back-to-back meetings, long commutes, and packed personal schedules can mean finding time to exercise can feel impossible. However, you don’t need hours to stay fit and healthy. Even 15 to 20 minutes of focused movement each day can boost your energy, mood, fitness and strength.
Just 20 minutes of exercise a day can have powerful benefits for both your body and mind. Regular movement (even in small doses) boosts your energy levels, sharpens your focus, and improves your mood by releasing feel-good hormones like endorphins. It helps maintain a healthy weight, strengthens muscles and bones, and supports better sleep quality. Plus, being active daily reduces stress and lowers the risk of chronic diseases such as heart disease and diabetes. If you are short on time but want to move more on a daily basis here are 5 ways you can start:
Try fitting in simple moves throughout your day. Movement in small chunks adds up - Exercise doesn’t have to be a full gym session.
15 air squats while waiting for your coffee
30-second plank holds between emails
10–15 push-ups before your morning shower
Walking around the block during phone calls
Set an hourly timer to stand and stretch for 2 minutes.
Short, intense workouts. Quality over quantity is key when exercising and short, intense bursts performed correctly can be very effective and are easy to fit in.
Complete 3 rounds of:
30 seconds jumping jacks
30 seconds push-ups
30 seconds mountain climbers / plank hold
30 seconds lunges (each leg)
30 seconds rest
Schedule your movement like any other meeting. If it’s not in your calendar, it probably won’t happen. Block out 15–20 minutes daily for activity—before work, at lunch, or after hours, and protect that time.
Move more outside of designated exercise. If you can, walk or cycle part of your commute. Get off the bus/train/tube one stop early and walk the rest of the way. Even short bursts of walking add up and keep you moving throughout the day. Skip the lift and take the stairs. It’s a quick way to get your heart rate up and strengthen your legs, even if it’s just a few flights at a time.
Remember why you move. Exercise isn’t just about fitness, it gives back more than you put in and helps you:
Boost energy and focus
Improve sleep and mood
Build resilience to stress and fatigue
