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Top Tips on Fitness For Busy Professionals

November 11, 2021 5 min read

Top Tips on Fitness For Busy Professionals

Fitness is a necessity for busy professionals. The health of your body affects the efficiency of your work. But, it's hard to always feel motivated to exercise when you are overwhelmed with other demands on your time.

Here are some tips on fitness for busy professionals:  

Understand your fitness goals


We all have a different set of physical and mental attributes that we've been born with. We also have a different set of expectations from life. It is also essential to know what your fitness goals are.


A fitness goal could be something as simple as being healthy and active, or it could be more specific, such as losing weight or getting stronger. It can also be a bit more complicated, like improving performance in your sport, increasing your endurance in kilometer runs, or training for an upcoming race.


Whatever you decide your fitness goal is, it's important to know what you want before you start working out to get the most out of your workouts!

Prioritise Your Time


Prioritise your time wisely when it comes to fitness. When deadlines are looming or other tasks that need attention, either delegate them or push them off until later in the day when you have time for them after exercising.


It doesn't have to be an hour-long gym session each day. Instead, try to find small pockets of time where you can do some physical activity - even if it's just 15 minutes.

Get outside


We spend a lot of our time indoors. We work at our jobs, come home, and watch TV or scroll through social media on our devices. The world is changing, and we must adjust along with it. We need to make an effort to get outside and get some fresh air.


If you're a busy professional who spends all day in front of your computer, it's important to take the time for yourself and spend some time outdoors. You can do this by taking a walk during your lunch break, going for a bike ride every evening, or running early in the morning before you head off to work.

Workout at the Same Time Everyday


There are three main benefits of working out at the same time every day:


- You'll stay motivated to work out


- Your body will get used to a specific time for working out, and you won't have to spend time thinking about what time it is


- You'll have a predictable schedule that is easy for other people in your life to adjust to.

Eat a healthy breakfast every morning


A healthy breakfast helps you feel energised and focused for the day. Eating a healthy breakfast every morning is a good idea, as it is proven to help people feel less tired during the day and actively.

The benefits of a healthy breakfast are as follows:

- You will have more energy

- You will have more mental clarity

- Stable blood sugar level

Focus on Your Lifestyle


A common problem for busy professionals is not having enough time to stay physically active, eat healthily, and maintain an excellent work-life balance.


If you still find it hard to insert exercise in your work schedule, there are a few simple things you can do to make it easier. Here are some ideas for staying on top of your fitness goals while juggling your busy schedule.

Get up from your desk every hour and move around for 10 minutes


Remaining seated for too long causes circulation problems, loss of muscle tone, and fatigue.

The result is back pain, spinal health problems, obesity and cardiovascular diseases.

Drink water or electrolyte drinks to stay hydrated


Water is essential to one's body - it helps to regulate body temperature, maintain healthy skin and hair, keeps the joints lubricated, carries nutrients around the body and helps to remove waste from the kidneys.


The benefits of drinking water throughout the day are that it reduces water retention in our tissues and keeps our digestive system working correctly. When we don't drink enough fluids, our blood becomes thicker, making it more difficult for oxygen to reach tissues in the body.

It's essential to make sure you drink at least eight glasses of water a day or 1 litre per day on average, especially during summertime when we perspire more often.

It is also beneficial to drink electrolyte drinks. Electrolyte drinks are meant to replace the salts and minerals lost during exercise. These drinks help to reduce the signs of fatigue, muscle cramps, and other unwanted side effects of dehydration.

Work out on weekends or take cardio classes that won't conflict with your work schedule


Exercise is essential for your well being. It can be challenging to find time for physical activity, but it's worth the effort.

If you're too busy to squeeze in a workout on weekdays, there are plenty of ways to fit physical activity into your day on weekends or during the evenings.

Try walking or running instead of driving whenever possible


There are a lot of benefits to using your feet instead of using a car. For one, it saves money on gas and parking. Additionally, it keeps you from being stuck in traffic, freeing up time for other tasks. Plus, the exercise will help you stay healthy and maintain a regular routine.

Park further away

Parking further away so you can walk to your work is good for several reasons.

Firstly, the exercise will keep you healthy and fit. For many people who have sedentary jobs, this can be a great way to get in their recommended weekly amount of exercise.

Secondly, walking to your work helps reduce pollution in the city by reducing the number of cars on the road.

Also, it's better for your mental health because walking boosts endorphins and serotonin levels in the brain which makes you happier and more relaxed.

Squats Before Leaving

Some people adopt the principle before they leave a particular room they do 10 air squats/lunges before they can leave the room. You'd be surprise how many squats you get done in a day if you do this.

Use the stairs instead of the lift

The first benefit of taking the stairs instead of the elevator is that you will get a little workout. Some people find it difficult to find time to exercise and this is their opportunity to work out without scheduling it.They’re also free, don't require any special equipment, and are usually close by.

No matter how busy you get, you still need to prioritise your health. You don't need to work out for an hour or two at the gym every day. You can do 15-minute workouts at home. The key is consistency. Also, make sure you eat a healthy meal to provide your body with the proper nutrition that it needs.


Follow these simple tips to get you on track in hitting your fitness goals and maintaining a healthy lifestyle.

April Lloren

April is a fun-loving mother of three beautiful children. She is one of a few people who enjoy public speaking and loves motivating others. April is a registered nurse by profession but always had a passion for writing, thanks to Carrie Bradshaw. She has written over two thousand blogs and counting. She is also a link-building expert and works as the SEO Specialist for VPA Australia.

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