A sensible exercise routine is a great complement to a healthy weight loss program. However, your schedule is probably already packed with work, family, and home responsibilities. So how do you fit in exercise when you’re busy? While it’s definitely a challenge, it’s not impossible. Here are some ways to work increased activity into your busy life.

When you’re pressed for time, sneaking in small ‘mini-workouts through your day is a great way to break up exercise and accumulate a higher activity level. Here are a few ways you can add these small workouts to your busy day:

• Add some low impact options during the day, including push-ups against a doorframe or bathroom counter before your shower, and calf raises while you brush your teeth.

• Take a 10-minute walk before breakfast, one after lunch, and one after dinner—and voila! You’ve just walked for 30 minutes.



• Keep simple workout gear like light hand weights or an exercise band handy to use while you watch TV. Do a few exercises during the commercials, or simply walk around the house until your show comes back on. If you have exercise equipment such as a treadmill or elliptical machine, turn on your favorite show and stride away

Non-Exercise Activity Thermogenesis, or NEAT, describes all of your movement each day that is not sleeping, eating, or part of a structured workout. Think carrying your groceries to your car or playing with your kids—even fidgeting! Here are creative ways to increase NEAT:

• Stand or move around while taking phone calls. Choose a parking place at a distance from your building. Use the coffee machine, restroom, copier, or printer that is farthest from your desk.

• Climb the stairs rather than taking the elevator. According to one estimate, climbing just two flights of stairs a day, five days a week, burns the same number of calories as a 36-minute walk—and can add up to enough calorie burn to lose six pounds in a year!

• If you take public transportation, stand for part or all of the trip. Get off one stop early and walk the rest of the way.

• While waiting for a child to finish a practice, walk around the field or climb the bleacher stairs.

• Reframe housework as exercise. Set a timer and do it as quickly as possible. Making your bed, dusting, vacuuming, mopping, etc., all adds up to more calorie-burning, metabolism-boosting movement—and you’ll have a clean house.

Do your hobbies and volunteer activities involve moving? If not, consider taking up some new interests that will encourage you to get out there and move. Here are a few creative suggestions you might not have considered:

• Playing with the pets at the animal shelter, coaching Little League, or participating in a walking event for your favorite cause are great ways to not only improve your fitness, but get involved in your community!

• When getting together with friends, move rather than sit by exploring a museum, going, bowling, or golfing.

• Play tag, hide and seek, throw a Frisbee, or play other active games with your kids.

• Cultivate a green thumb. Gardening and yard work are excellent ways to sneak in more activity. Pull weeds, water, prune, mulch, plant, and rake leaves.



• Instead of being discouraged about having little time to work out, think about ways you can move more throughout your day. And remember that all your physical activity contributes to a healthier you.