How to Fit in Exercise When You Don’t Have Time to Exercise

Over the years we’ve heard from many women about the difficulty they have finding time to exercise. Usually we get questions sent to our site asking a variation of “I know I need to exercise, but I don’t have time. What do you suggest?”

In some ways the answer seems simple; we just should tell these women to make time, right? Of course, you and I both know the answer isn’t that simple, partly because the question isn’t that simple.

What do I mean by that? In truth, the question isn’t necessarily a plea for solutions (though we have many solutions; some are listed below and some are linked to in this post and through the pictures). Before giving some answers about substituting A (Inactivity) for B (Activity) in ways that don’t add time demands to your day, let’s take a look at some of the actual meanings behind the question:

I know I need to exercise, but I don’t want to, so I’ve made my day super busy so I can feel less guilty about not exercising.

I’m hoping you’ll tell me I’m okay, and that I don’t need to exercise.

Other people think I should exercise, but I don’t really agree, so I’m kicking this can down the road.

I actually hate to exercise, so please say you have an easy, “magic pill” solution that doesn’t involve sweating, exertion or a change of clothes.

And certainly, some want our expert input so they can make healthy changes to their routine.

Here’s how you can discern whether you’re truly invested in finding a solution – after reading our suggestions, see if you’ve implemented any of them over the next two weeks. If so, you truly wish to make some changes. If not, you may be more comfortable choosing guilt, procrastination or plain old avoidance. As a person who is the full-time caretaker for two people, I can definitely say that there are times when it’s truly impossible to get in some “me” exercise time. And… as a person who’s a full-time caretaker for two people, I can also say that being too busy for exercise every single day for weeks, months or years is a choice.

With that in mind, the following tips will be helpful to any of you who are ready to fit in exercise:

• Every time you go to sit down, lower your butt just until it touches the chair, stand back up, then sit down. You’d be surprised at how many squats that adds up to
• When waiting for someone at an appointment (I chauffeur two people around town nearly every day), go for a walk instead of sitting in the lobby. If you need to be present at the appointment, stand up and pace or do step-touches in the waiting room. No reason to sit still while you wait.
• Arrange your kitchen so that you have to squat down low and reach up high to get everyday items.
• When you are making phone calls (I make about 3,962 a day; all of them involving some sort of Hold Hell), pace around the room or do some strength training while you’re on hold (just remember to put the speakerphone on). Instead of sitting on hold, you can work out on hold.
• Do you eat lunch? At your desk? In a chair? Watching TV? In a box with a fox? Why do you do that? Take your lunch with you and go for a walk. And if the weather’s crappy, walk indoors – the office, your dusty treadmill or even the local mega-mall.
• No time to lie down on a mat and do some abs work? No problem. You can do standing core work. If you walk on the beach, and stand on one leg while taking off a shoe to dump sand out of it, you are doing standing core and balance work. Even without sand, you probably wear shoes every day, right? Try putting them on and taking them off while standing, without holding on to the table or counter.

Recently I’ve posted quite a few pictures and scopes (videos on an app called Periscope – please follow me at @AlexandraFunFit), and gotten lots of comments about how I must be on a permanent vacation because I’m always out and about, walking around. No. I’m just finding a solution that works for me while I wait around for the people I drive. Walking and taking pictures and doing my scopes keeps me fit, not just physically, but also mentally. My stress level is under control for two reasons: 1 – I am outdoors walking, which means I am exercising AND getting the benefits of nature; and 2 – I made a conscious choice to do something that takes my mind off the many hours I am required to drive and wait and drive and wait and drive and wait. That choice gives me a feeling of control.

What tips would you add to the short list above?

P.S. Do you see the Ent holding up the tree and raising his arms and face to the sky in this picture? Look again.

by Alexandra Williams, MA (don’t forget to follow me on Periscope for my travel and fitness videos)