14 Simple Ways of Getting More Exercise on Your Busy Day 

14 Simple Ways of Getting More Exercise on Your Busy Day

14 Simple Ways of Getting More Exercise on Your Busy Day 

You don’t need hours at the gym to see results or feel better. 

These little tweaks to your day can make a big difference in your fitness level.

No matter how busy you are, you can always use small windows of time to get in a bit of exercise. 

In fact, even just a few minutes of exercise can significantly impact your overall fitness level. 

Here are 14 simple ways to get more exercise when you’re busy:

#1. Take the Stairs, NOT the Elevator

Taking the stairs instead of the elevator is an excellent option if you’re looking for a way to sneak in some extra exercise. 

Not only will you get your heart rate up, but you’ll also get to enjoy the views from a different perspective.

And, if going up is too difficult for you at first, start by going down instead. 

As you build your strength and fitness, you can progress by taking the stairs and going up and down. 

#2. Park Further Away

When running errands or going to appointments, park your car farther away from the entrance than usual. 

By parking further away, you hit two birds with one stone:

  1. You will get a chance to walk more.
  2. It’ll also help you find a parking spot more quickly. 

People are more likely to park near the entrance, so the further you walk, the more likely you will find an open spot without having to circle the block a few times.

#3. Get off the Bus at a Stop Earlier

If you take public transportation, try getting off the bus or train a stop early and walking the rest of the way. 

Not only will this add steps to your day, but it’ll also give you time to clear your head. 

A few minutes walking alone is what you need to de-stress before heading into a busy day.

#4. Walk or Cycle to Work

If you live close enough to your workplace, walk or cycle instead of driving. 

Not only is this great exercise, but it’s also good for the environment and your budget. 

It’s a win-win for everyone. 

If it’s unrealistic for you to walk or cycle the whole way, try to plan your route so that you can capitalize on each opportunity to walk or cycle. 

#5. Take a Walking Break on your Lunch Break

If you have a lunch break, use it to sneak in some exercise by going for a brisk walk around the block. 

You don’t have to walk for hours; a 20-minute walk will do. 

And if the weather is terrible, there are plenty of indoor options, like walking around a mall or even your office building.

Set a timer on your phone if you need to, and walk around the office or home for a few minutes to get your blood moving.

#6. Do Housework

Cleaning is a great way to sneak in some extra activity. 

Not only will your home be clean, but you’ll also get a workout. 

Vacuuming, mopping and scrubbing all count as physical activity and exercise. 

And the best part is, you have to do it anyway, so you might as well get a workout in while you’re at it.

#7. Play with your Kids or Pets

If you have kids or pets, take advantage of the opportunity to play with them. 

Go for a walk with your dog, play tag with your kids, or even chase them around the house. 

You’ll be surprised how quickly you can break a sweat.

#8. Take a Dance Class

Dancing is a great way to get moving, and it’s also a lot of fun. 

If you’re looking for a workout that doesn’t feel like a workout, try a dance class! You can burn calories and have fun at the same time! 

You can find classes for all levels, so you don’t have to worry about being unable to keep up.

Moreover, dancing is a great way to relieve stress. With music and some fun moves, you can forget your troubles and have a good time.

#9. Invest in a Standing Desk

If you have a sedentary job, try investing in a standing desk. 

This will allow you to stand while you work, which is excellent for your posture and circulation. 

What if you don’t have the budget? Move your laptop to the kitchen counter or prop it on a box to stand and work.

#10. Use Commercial Breaks to Get Up and Move

If you’re watching TV, use the commercial breaks to get up and move. 

Even if you walk around the room or do some simple stretches, it’s a great way to get in some extra activity. 

And, if you’re ambitious, you can even do a quick workout during the commercials.

Can’t wait until the commercial breaks? 

Try doing bodyweight exercises while you’re watching TV.

#11. Use Resistance Bands

Using resistance bands is an excellent option for a quick workout at home. 

They’re relatively inexpensive, and they don’t take up much space. 

You can use them for various exercises to target any muscle group you want.

#12. Have Walking Meetings

If you have meetings at work, try having walking meetings instead of sitting down. 

This is a great way to get some steps in and a more productive way to meet. 

Walking meetings are known to increase creativity and problem-solving skills.

#13. Join a Sports League

Joining a sports league is a great way to get regular exercise, and it’s also a great way to make new friends and have some fun. 

There are leagues for all sports, so you’re sure to find one that’s right for you.

#14. Traveling? Find a Hotel with a Gym

Although it may sound like an obvious one, it’s worth mentioning. 

If you’re traveling for work or pleasure, try to find a hotel that has a gym. 

This way, you can squeeze in a workout even when you’re on the go. 

Typically, the gym is the last place you want to be when you’re on vacation. 

But, if it’s right in your hotel, motivating yourself to go is much easier.


There are endless benefits to getting regular exercise, including:

  • Reducing your risk of chronic diseases
  • Improving your mental health and mood 
  • Boosts your energy levels and overall productivity throughout the day. 

But if you’re busy, finding time to fit it into your schedule can take time and effort.

Fortunately, there are plenty of ways to sneak some extra activity into your day without scheduling a workout.

By making small changes like:

  • Walking more often
  • Taking the stairs instead of the elevator
  • Parking further away from your destination

You can easily take some extra steps without going out of your way.

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