Are you finding it difficult to make time for exercise? You’re not alone. With busy work schedules, family commitments, and the never-ending to-do list, it can be tough to carve out time for physical activity. But the good news is, it’s possible to make exercise a regular part of your life. By following a few simple strategies, you can overcome common barriers and find ways to fit in regular workouts.
Here are some tips to help you make time for exercise:
Rather than simply saying you’ll “exercise more,” set specific goals for your workouts, such as running three times a week or attending a yoga class on Saturday mornings. Then, block out time on your calendar for these workouts, just like you would for any other important appointment. This will help you stay on track and make your workouts a priority.
If you dread your workouts, it’s unlikely that you’ll stick with them in the long run. That’s why it’s so important to find an activity you actually enjoy. If you hate running, don’t force yourself to run every day. Instead, try something you actually look forward to, such as cycling, swimming, or taking a fitness class.
Many gyms offer lunchtime classes or you could go for a walk or jog outside. Exercise during your lunch break can be a great way to break up your day and reduce stress. Plus, you’ll be more productive in the afternoon if you’ve taken a break to move your body.
Inviting family or friends to join you for a workout can make exercise more enjoyable and help you stay motivated. You can also sign up for a team sport, such as basketball or soccer, which will give you a built-in group of people to exercise with on a regular basis.
If you can’t find time during the day, consider getting up earlier or staying up later to fit in a workout. Just make sure you’re still getting enough sleep, as sleep is an important part of maintaining good health.
It’s easy to get caught up in binge-watching your favorite TV show or scrolling through social media, but this time could be better spent exercising. Consider cutting back on your screen time and using that time to move your body instead.
If you can, try to make exercise a regular part of your daily routine, rather than something you have to fit in when you have time. For example, you could walk or bike to work, take the stairs instead of the elevator, or do a quick workout before bed.
Don’t have time for a long workout? No problem. There are plenty of ways to fit in short bursts of exercise throughout the day. For example, you could do a 10-minute yoga flow in the morning, take a quick walk during your lunch break, and do a few sets of squats and lunges while you watch TV in the evening. Every little bit adds up.
Finally, remember that it’s okay if you can’t fit in a long, intense workout every day. Any amount of exercise is better than none at all. So if you’re struggling to find time for exercise, don’t beat yourself up about it. Just do what you can and remember that every small step you take is one step closer to your fitness
Dr Rachel Teoh Pui Pui 
Family Physician
Qualifications
MBBS (Spore 2002), Postgraduate Diploma, Postgraduate Diploma in Family M, DIP (Fam Med, 2009), DIP (Derm UK, 2007)
