How to balance a busy schedule with exercise

In today’s fast-paced world, balancing a busy schedule with regular exercise can feel like an uphill battle. Between work commitments, family responsibilities, and social obligations, finding time to prioritise your health often gets pushed to the bottom of the list. However, maintaining a consistent fitness routine is crucial not only for your physical health but also for your mental wellbeing and overall productivity. At The Viking Coach, where I provide personal training in Halesowen, I work with clients to develop practical strategies for integrating exercise into even the busiest lifestyles. Here’s how you can do the same.

Understand Your Why

The first step to balancing your schedule with exercise is understanding why fitness matters to you. Whether it’s to improve your health, gain more energy, reduce stress, or set a positive example for your family, having a clear motivation makes it easier to prioritise exercise. When your “why” is strong, skipping workouts becomes less of an option.

Take a moment to reflect on your goals. Are you looking to lose weight, build strength, or simply feel better in your own skin? Write down your reasons and keep them somewhere visible, like on your fridge or as a note in your phone. At The Viking Coach, I encourage clients to revisit their “why” regularly as a reminder of why they started their fitness journey.

Make Exercise Non-Negotiable

One of the most effective ways to ensure you stick to your fitness routine is by treating exercise as a non-negotiable part of your day—just like a work meeting or a doctor’s appointment. Schedule your workouts in advance and block out that time in your calendar. Whether it’s a 30-minute session before work or a quick lunchtime workout, committing to a specific time makes it easier to stay consistent.

If you’re struggling to find large blocks of time, remember that shorter workouts can still be highly effective. At The Viking Coach, I often design efficient training programmes that fit into even the busiest schedules, proving that quality beats quantity every time.

Start Small and Build Momentum

For those with packed schedules, the idea of committing to an intense fitness routine can be overwhelming. Instead of trying to overhaul your lifestyle overnight, start small. Begin with two or three workouts per week and gradually build up as you become more comfortable with your routine.

Consistency is key. Even 10 to 15 minutes of movement each day can make a difference over time. Once you’ve established a habit, you’ll find it easier to carve out more time for exercise. Remember, small steps lead to big results, and at The Viking Coach, I’m here to help you every step of the way.

Optimise Your Workouts

When time is limited, making the most of your workouts is essential. High-Intensity Interval Training (HIIT) and circuit training are fantastic options for busy individuals. These styles of training allow you to maximise calorie burn and muscle engagement in a shorter amount of time.

For example, a 20-minute HIIT session might include exercises like burpees, squats, push-ups, and mountain climbers, performed in short, intense intervals with minimal rest. Not only are these workouts efficient, but they also keep your heart rate up, improving cardiovascular health and boosting metabolism.

As a personal trainer in Halesowen, I specialise in designing time-efficient training plans tailored to my clients’ goals and schedules. Whether you’re looking to build strength, lose weight, or simply stay active, there’s always a way to optimise your routine.

Combine Exercise with Daily Activities

If carving out dedicated workout time feels impossible, try combining exercise with your daily activities. For instance, you can take phone calls while walking, use your lunch break for a quick workout, or incorporate active playtime with your kids.

Even small changes, like taking the stairs instead of the lift or parking further away from your destination, can add up over time. These moments of movement help you stay active throughout the day and reinforce the habit of prioritising physical activity.

Wake Up Earlier

While it might not be everyone’s favourite solution, waking up earlier can be a game-changer for fitting exercise into a busy schedule. Morning workouts not only set a positive tone for the rest of the day but also eliminate the risk of other commitments getting in the way later on.

If you’re not naturally a morning person, start by waking up just 10 to 15 minutes earlier and gradually increase that time. Use this extra time for a short yoga session, a brisk walk, or some bodyweight exercises at home. At The Viking Coach, I often work with clients to establish morning routines that set them up for success.

Find an Accountability Partner

Having someone to hold you accountable can make a significant difference in sticking to your fitness goals. Whether it’s a friend, family member, or personal trainer, having someone to share your progress with keeps you motivated and on track.

Many of my clients at The Viking Coach find that our regular check-ins and progress reviews help them stay focused, even when life gets hectic. If you prefer group settings, consider joining a fitness class or community where you can connect with like-minded individuals.

Make It Enjoyable

Exercise doesn’t have to feel like a chore. Finding activities you genuinely enjoy makes it easier to stick with your routine. Whether it’s dancing, swimming, cycling, or Muay Thai, there’s an option out there for everyone.

At The Viking Coach, I help clients discover workouts that match their interests and goals. When you look forward to your workouts, they become something you’re excited to fit into your schedule rather than a task you dread.

Use Technology to Your Advantage

In the digital age, there are countless tools and apps designed to make fitness more accessible. From workout tracking apps to virtual personal training sessions, technology can help you stay consistent and motivated.

For my clients in Halesowen, I offer app-based training programmes that provide workout instructions, progress tracking, and regular feedback. This flexible approach allows you to stay on top of your fitness goals, no matter how busy life gets.

Don’t Forget Recovery

Balancing a busy schedule with exercise doesn’t mean you should neglect recovery. Overtraining can lead to burnout, injuries, and decreased performance. Make sure you’re prioritising rest days, sleep, and proper nutrition to support your fitness journey.

Sports massage therapy, which I offer at Foundry Gym in Halesowen, can also be a valuable tool for improving recovery and reducing muscle tension. Taking care of your body ensures you’re ready to tackle each workout with energy and enthusiasm.

Be Flexible and Forgiving

Life happens, and there will be days when your schedule doesn’t go as planned. The key is to stay flexible and not let one missed workout derail your progress. Instead of dwelling on what you didn’t do, focus on what you can do next.

Remember, consistency is more important than perfection. Even if you can only fit in a short walk or a few stretches, you’re still moving in the right direction.

Conclusion: Prioritise Yourself

Balancing a busy schedule with exercise is no easy feat, but it’s a challenge worth tackling. By prioritising your health, planning ahead, and staying consistent, you can make fitness an integral part of your life. At The Viking Coach, I’m passionate about helping clients in Halesowen and beyond find practical, sustainable ways to achieve their fitness goals.

If you’re ready to take control of your schedule and invest in your wellbeing, get in touch today. Together, we’ll create a plan that fits your life and sets you up for long-term success. No matter how busy you are, there’s always a way to make fitness work for you.