Why Is It So Hard to Fit in Exercise?

Life pulls us in a million directions, and finding time for physical activity can feel overwhelming. Some of the biggest obstacles include:

• Work schedules - long hours, unpredictable meetings, and tight deadlines can eat up personal time.

• Parenting - kids require attention, transportation, meal prep, and endless multitasking.

• Illness or caregiving - whether dealing with personal health challenges or caring for a loved one, physical and emotional exhaustion can make exercise feel impossible.

• Mental burnout - when life is overwhelming, the last thing you may want to do is a workout.

But here’s the truth. Movement doesn’t have to be all-or-nothing. You don’t need an hour-long workout every day to see benefits. Even small bursts of activity add up.

Here are Some Tips to Prioritize Movement When Life Is Busy

1. Rethink What Counts as Exercise

Forget the idea that exercise has to be a structured gym session. Movement is movement! Walking, stretching, housework, playing with your kids, and even taking the stairs or parking far away from the store entrance can contribute to your health.

• Turn everyday tasks into movement - walk while making phone calls, do squats while brushing your teeth, or stretch while watching TV. Or park farther away at the store!

• Involve the family - play active games with your kids, dance in the living room, or go for walks together.

• Use short bursts - even 5-10 minutes of movement throughout the day can add up.

2. Schedule Movement Like an Appointment

If work meetings and family obligations are non-negotiable, why not treat movement the same way?

• Put it on your calendar - even 15-20 minutes blocked off in your day is better than skipping movement altogether.

• Pair it with something you already do - walk while drinking your morning coffee, do stretches before bed, or take movement breaks between tasks.

• Try “exercise snacking” - do short bursts of activity throughout the day, like a few push-ups while waiting for dinner to cook.

3. Make the Most of Small Pockets of Time

Even on the busiest days, there are hidden moments to move.

• Take the stairs instead of the elevator.

• Do a 5-minute stretch or yoga session before bed.

• Park farther away and walk.

• Use your lunch break for a quick walk or stretch.

4. Choose Activities That Fit Your Energy Level

When you’re exhausted from work, caregiving, or illness, the idea of an intense workout can feel impossible. And that’s okay! Pick activities that match your current energy levels.

• Low energy? Try stretching, light yoga, or a slow walk.

• Medium energy? Bodyweight exercises, Pilates, or a short dance session

• High energy? Strength training, HIIT, or a run.

The goal is consistency, not intensity - movement should help you feel better, not drained.

5. Get Creative with Your Routine

If a traditional workout schedule doesn’t fit, find creative ways to incorporate movement into your lifestyle.

• Workstation Workouts - do squats, leg lifts, or seated stretches while working.

• TV Time Movement - do exercises during commercial breaks or stretch while watching your favorite show.

• Mommy/Daddy & Me" Workouts - if you have little ones, turn playtime into a mini workout by lifting them, crawling, or chasing them around

• Household Chores as Exercise** – Cleaning, vacuuming, and yard work can all be great ways to move.

6. Give Yourself Grace

There will be days when movement just doesn’t happen—and that’s okay. Life happens. The key is to do what you can, when you can, and not feel guilty if it’s not perfect.

• Focus on progress, not perfection.

• Celebrate small wins.

• Remember that some movement is always better than none.

Final Thoughts

Finding time for physical activity in a busy life is challenging, but it’s not impossible. By shifting your mindset, using small pockets of time, and getting creative with movement, you can prioritize your health without feeling overwhelmed.

Movement isn’t just about fitness - it’s about feeling better, having more energy, and taking care of yourself so you can show up for the people who depend on you. Start small, be flexible, and remember: you deserve to take care of yourself, too.

Thanks for Reading!

Dinach