Finding time for exercise can be tough. With long workdays, errands, and never-ending household responsibilities—not to mention spending time with loved ones and getting enough sleep—it’s no wonder that many adults don’t get the recommended amount of exercise. But even if you’re too busy to exercise, there are ways to sneak physical activity into your life.
Why exercise is important
Regular exercise provides a number of physical and mental health benefits. In adults, it can help prevent and manage heart disease, stroke, cancer, and diabetes, reduce the symptoms of depression and anxiety, and improve your overall well-being.
Exercise is also one of the keys to maintaining a healthy weight. Plus, it can sharpen your focus, boost your mood, reduce stress, and improve your sleep.
Everyone can realize the health benefits of regular exercise, no matter your age or physical ability.
How much exercise do you need?
The guidelines for how much physical activity you need to be healthy are based on science and the links between exercise, overall health, the prevention of diseases, and quality of life. Following the Physical Activity Guidelines for Americans and being active can help us all live longer, healthier lives.
The guidelines recommend adults should:
- Get at least 150 minutes per week of moderate aerobic activity or 75 minutes per week of vigorous aerobic activity—or a combination of moderate and vigorous activity
- Include muscle-strengthening activity at least two days per week
- Be active most days of the week
- Spend less time sitting
- Increase the amount and intensity of physical activity gradually over time
If 150 minutes of activity sounds like a lot, it’s about 30 minutes, five times a week. Anything that gets your heart beating faster counts as moderate aerobic activity. Strength training just means any activity that makes your muscles work harder than usual.
For people with an injury, disability, illness, or weight problems, exercise can help support independence and the activities of daily living. Work with your doctor, physical therapist, or personal trainer to determine how to exercise with limited mobility.
Finding time for exercise
Any amount of physical activity has some health benefits, so if you have a few minutes, you have time to exercise. Sneaking activity into your life is easier than it sounds. Just follow these tips.
Rethink what counts as exercise
We tend to equate exercise with things like running a race, taking a Pilates class, or working out at a gym. To get the physical activity you need, you don’t have to do any of these things. Any activity, in any amount of time, counts. It all adds up. Even small bits of activity that don’t feel like exercise can have big health benefits.
Turn everyday tasks into physical activity
It turns out that housework may be just as effective as going to the gym, especially when you take it up a notch. Anything that gets your heart pumping—vacuuming the floor, scrubbing the tub, dusting the window blinds—is good for your health. So, get outside and weed the garden or rake leaves. And when you run errands, park at the back of the lot and walk to the entrance.
Sit less, move more
Sitting too much is bad for your health, so make it a goal to move more every day. If you have a desk job, take a break every 30 minutes to stand up and stretch. Limit your screen time and instead of watching TV or scrolling through social media, invite a friend to go for a walk in a nearby park.
Learn easy exercises for couch potatoes
If you really don’t like physical activity, stay home and exercise from your couch. When you’re feeling more ambitious, try riding a stationary bike while watching videos on your smartphone. Or keep a pair of hand weights near the TV—and use them. Stretch as you browse social media. During commercial breaks, do some jumping jacks instead of heading to the fridge for a snack.
Sneak in exercise at work
Take steps to build physical activity into your workday. If you ride the bus, get off a few blocks early and walk the rest of the way. At work, skip the elevator and take the stairs or walk to a co-worker instead of sending an email. Start scheduling standing meetings, which not only offer health benefits but can help keep meetings shorter and to-the-point. Better yet, invite co-workers to take a walk during lunch. You may end up motivating each other to make it a regular thing.
Schedule physical activity
Treat your workout like any other important meeting or appointment during the day. If it’s on your calendar, you’re less likely to skip it. When you’re pressed for time, set your alarm for 10 minutes earlier than normal and spend that time doing yoga stretches, leg lifts, chair squats, or jumping jacks.
Track your physical activity
Wearing a fitness tracker can motivate you to reach your health goals. Paired with an app, fitness trackers count calories, remind you to move, offer exercise suggestions, track your progress over time, and much more.
Stay safe during exercise
Physical activity is safe for almost everyone, but ask your doctor or health care professional about the types and amounts of exercise that are right for you. If you have a chronic condition, make sure to discuss it with your doctor.
Once you get the go-ahead to be active, follow these tips for exercising safely:
- Choose activities that match your fitness level and health goals.
- If you haven’t been active for a while, start slowly with easier activities. Over time, gradually increase how often and how long you exercise.
- Use appropriate gear and sports equipment.
- Make sensible choices about when and how to be active, and choose safe environments. (For example, don’t go for a walk at night in an unfamiliar neighborhood.)
- Listen to your body and take a break if you feel sick or very fatigued.
Finding ways to fit exercise into your life is easier than you may think. Reminding yourself of the health benefits of exercise can help you stay motivated and keep at it for the long term.