15 Ways to Sneak in Exercise When Life Gets Too Busy

If the lines between work and personal life have become blurred for you, then that probably means you have little time for anything else. In our current situation, we’re always connected for work and school because of remote employment and learning. And if we’re not working from home, the daily demands and heavy news leave us wiped out and stripped of any energy after our responsibilities are completed for the day.

So, if you’re finding it hard to sneak in a bit of time for physical activity, you’re not alone. Exercise is an incredibly important component of overall health and wellness, but it’s not always possible to find an extra 30 minutes each day when life’s demands consume every waking hour. While a commitment to a fitness schedule is the key to sleeping better, feeling less anxious and more happy, and having a healthy heart and robust immune system, sneaking in whatever you can is better than nothing at all. It’s all about getting creative.

We’ve got a few suggestions that will allow you to squeeze in some mini workouts throughout the day, leaving you feeling better about your wellbeing and ready to tackle the next day.


Make your bed each morning to stretch and awaken the muscles.

If you work at a desk, get up every hour to get the heart rate up with some jumping jacks or jogging in place or simply to stretch the muscles.

Split the lunch break, devoting half to a healthy meal and the other half to getting outside for a brisk walk.

Take the stairs at work.

Park in a place that will maximize your footsteps.

Rise just a few minutes early to complete some gentle stretches or a quick cardio workout before the day begins.

Propose walking meetings that allow for social distancing, physical activity and productivity.

Create your own “happy” hour that is all about releasing serotonin – the body’s natural mood booster – through exercise

Really get into your household chores, being intentional with your vacuuming and scrubbing.

Cancel the lawn boy and invest in a push mower, and skip the landscaper to do the gardening on your own.

Move more during regular tasks, squatting while brushing and dancing while making dinner.

Speed walk at the grocery store.

Pace while you’re on the phone.

Carry in only a few bags at a time after the grocery store to sneak in a few extra trips.

Replace your desk chair with a stability ball or your traditional desk with a standing desk.