7 Ways to Fit a Workout into Your Work Day

Finding time to work out during your work day may not be as difficult as you think.   Tweet This! With some minor adjustments to your daily routine and a little creativity, committing at least 30 minutes to engage in some form of physical activity during your work day can be quite simple.

Check out these seven strategies below!   Tweet This!

1. Prepare the night before.

  • Whether you typically work out before, during or after your work day, be sure to have your gym bag packed the night before, if you work out at a fitness center or outdoors.
  • If you work out at home, set out your clothing and equipment the night before so that you’re ready to go as soon as you wake up.
  • If possible, try waking up a mere 30 minutes earlier to help fit physical activity into your schedule.   Tweet This! It may be tempting to hit the snooze button, but in the end, results of making this simple change will be worth it!

2. Incorporate desk exercises.

  • Many exercises can be accomplished by utilizing your work space.
  • If you have a chair without wheels in your workspace, try doing tricep dips on the chair or leg lifts with ankle weights.
  • Body weight exercises such as push-ups, squats, calf raises, jumping jacks, burpees, planks and walking lunges can also be completed in your office or at your desk, if space allows.

3. Utilize portable exercise equipment.

  • Portable exercise equipment such as jump ropes, resistance bands, and ab rollers are beneficial for aerobic and muscle-strengthening activities and can be used in the office, during travel or any time you are on-the-go.
  • Several fitness apps are available for download (many of which are free!) on your tablet or mobile phone to help support your fitness journey. Some of my favorite apps are Nike Training Club and Daily Yoga. Apart from being used as fitness tracking tools, many apps include complete exercise routines (some with how-to and demonstration videos) for various time intervals.

4. Multi-task while exercising.

  • While it may not be the most efficient way to get work done, if you are short on time, try scheduling certain tasks to do simultaneously during your exercise time.
  • For example, responding to emails, reading, and studying are all activities that can easily be done during cardio exercise while using equipment such as a treadmill, elliptical, StairMaster, etc. When exercising in this manner, please use caution and be sure to maintain safe practices.

5. Manage your stress and sleep.

  • Managing stress levels is vital for maintaining optimal health and wellness.
  • Relaxation techniques, including yoga and breathing exercises, are very useful and quick tools to support stress management. Many of these exercises can be done in the office, in your car or even on a flight!
  • Do not forget to schedule in your sleep time. Getting an adequate amount of sleep is vital for stress and weight management. The National Sleep Foundation recommends that adults receive 7 to 9 hours of sleep per night, but often times we do not prioritize our sleep because of our busy schedules (2017).
  • Designating reasonable sleep and wake up times will help ensure that we are meeting our body’s needs.

6. Walk or jog during lunch time.

  • Find a walking buddy or form a walking group with your colleagues during lunch, and make it a goal to walk for at least 30 minutes per day. Not only does this create an excuse to step away from your desk, but also helps build stronger relationships and accountability with your co-workers, while lowering your risk for cardiovascular disease.
  • If weather does not permit, map out an indoor walking route to complete your workout safely and comfortably. If 30 minutes at one time is not feasible, try breaking it up into 10-minute intervals.

Tip: If you tend to sweat, bring some wipes and deodorant to maintain proper hygiene for the remainder of your work day.

7. Stay fit while traveling.

  • Whether you travel for business or leisure, attempt to adhere to your fitness routine by making a few adjustments.  Tweet This!
  • Try to book accommodations at a hotel that includes access to a fitness center. This would be a great option for those who are not familiar with your destination or do not have access to a nearby park.
  • Take advantage of exercise DVDs, which can be played on a laptop and completed in your hotel room. Another option is to sign up for a guest pass at a local gym.
What strategies will you incorporate into your daily routine to work towards your fitness goals?   Tweet This!

Before changing your fitness routine, be sure to check with your healthcare professional if you are pregnant or have a medical condition.


  1. sleepfoundation.org

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