We live in a world where everyone has a hectic life, with the focus being work. According to the Factories Act, the weekly working hour limit cannot be more than 48 hours.  However, people spend more than the defined hours immersed in their work.  People very rarely have enough spare time to focus on exercise, health and fitness and much of the time is taken up with work and social activities. For this reason, incorporating exercise into a busy schedule can be a challenge. However, this does not change the fact that exercise is essential for maintaining good health and reducing stress.[1]  

Here are some tips for fitting exercise into a busy schedule: 

Plan ahead: A major reason for the omission of exercise is the lack of time management. Scheduling the exercise into your calendar as if it was any other appointment can help establish a dedicated time frame for it. Choosing a specific time of day and committing to it can greatly help incorporate exercise into your otherwise busy schedule. Starting the day with an hour of exercise can boost motivation and provide energy and productivity for the remainder of the day.    

Find a workout buddy: An ideal way to bring about more exercise in your life is by having a workout buddy. Having someone to work out with like a friend can make the act of exercise more enjoyable and helps you be more accountable for it. This improves the chances of you willingly engaging in exercise with your friend or workout buddy more often.[2] 

Break it up: A misconception about doing exercise is that it has to be done consistently for a long time. However, this need not be the case. You do not have to do all your exercise all at once. Breaking your exercise up into smaller pieces throughout the entire day can help you get more exercise out of your business schedule. Having small breaks like a 10-minute walk after your lunch or getting a 20-minute run at the end of the day or the beginning of the day can help you increase the amount of exercise that you get done overall. 

Make it a family affair: You can also exercise with your family by involving them. Activities like going for a bike ride or playing a game of basketball with your family members can give you a lot of exercise in the form of cardio while also making it an enjoyable activity.[3] 

Choose efficient workouts: When choosing what exercise to do, it is recommended to go for high-intensity interval training or HIIT. High-intensity training and exercises which are more efficient can be completed in a shorter amount of time while giving you higher results. This makes high intensity exercises an ideal choice for those who have a hectic and busy schedule.[4] 

Use your commute: Walking or cycling can be an excellent form of exercise. Make the most of your commute by getting off early from your distant stop and walking or cycling the rest of the way. This can help you get in much-needed workouts without having to sacrifice much time from your schedule.  

Use technology: There are many different fitness apps, smartwatches and weight scales that are advanced to help you track your progress and keep you motivated. Different brands like Omron have a wide variety of health and fitness devices which can help you be motivated to exercise and bring about fitness in your daily life. Using devices like a body composition monitor can help keep track of the amount of exercise being done and the changes brought about within the body.[5] 

Be flexible: Understand that sometimes life can get in the way of your exercise plans. Every day will not be the same and there can be a time when you might have to sacrifice exercise to get other things done. Being flexible and adjustable with your schedule as required can help you accommodate for lost time all the while ensuring that you do not give up on your health and exercise goals. 

References: 

1. Work Hours & Office Timing in India (indialawoffices.com) 
2. 3 Reasons to Work Out With a Friend | CDC 
3. Cycling – health benefits – Better Health Channel 
4. HIIT (High Intensity Interval Training) | The Nutrition Source | Harvard T.H. Chan School of Public Health 
5. https://www.omronbrandshop.com/digital-weighing-machines/