How to exercise when there’s no time in the day

This is a common concern I hear in the clinic, and one I find challenging myself at times. The demands of your home life (partner/spouse, kids or other dependents, pets, etc) and work life (long hours, on-call, physical job) often make it feel like there aren’t many more hours (or minutes!) in the day to get your heart rate elevated, move your body, complete your rehab exercises, or burn some calories.

There are many barriers to initiating exercise during a day, including:

• getting yourself to where the equipment is (ie. gym, sport, or exercise class)

• needing to shower after getting sweaty

• having the right apparel (eg. shoes, workout clothes, etc)

• missing out on your lunchbreak in order to exercise

• feeling tired at the end of the day

• and more

However, something important to ask yourself is:

How important is it for me to move my body?

Whether it be doing a rehab exercise program, performing in your favourite sporting environment, or just wanting to stretch or increase your heart rate with cardio, the importance of moving your body frequently during the day, regularly during the week, and in ways that feel productive can’t be understated. Exercise therapy is one of, if not the, most evidence-based intervention to improve a wide variety of health outcomes to support your general health.

There is always time to be found for what’s important to you. The trick is being honest with yourself about what your priorities are. Remember: Some is always better than none :)

Don’t know where to start? Chat with a healthcare professional you trust to develop a plan!If you’re not sure how to get started, reach out to your local Physiotherapist!

Aside:

A revelation I had recently was that I often spent a large amount of time each week on ‘screentime entertainment,’ such as watching show or movies, scrolling on my phone, youtube videos, and more. When I realized that all the various forms of digital media could be collectively termed ‘screentime entertainment’ it made it easier for me to set a timelimit for the day and stick to it. I could use the time for whatever forms of screentime I wanted but when it was up, it was up. For me, this was a great way to acknowledge a perceived ‘lack of time’ to exercise and free up time to move my body :)

While not a solution for everyone, this idea might fit for those who just need a place to start!

- Thanks for reading and keep looking for more posts in the future on other ‘hot topics’ in the world of Physiotherapy and Physical Rehabilitation!