Written by Marika Haag
“I don’t have time to exercise.” Lack of time is one of the most common reasons people don’t exercise. However, we know that exercising is one of the most important things we can do for our health and well-being. Exercise keeps us healthy and active and helps with weight management. So why is it so hard to find the time for it?
Review how you use your time
We all have the same amount of time at our disposal. Everyone has 24 hours in a day. So why do some people have time to exercise and others don't?
Let's say you spent one hour a day exercising; you'd still have 23 hours left for everything else, such as sleeping, working, running errands, and other leisure activities.
If you find it difficult to find time to exercise, take a look at how you spend your time and think about where in your day you could set aside one hour to help you stay in shape and maintain your well-being. Some people set aside their hour in the morning before work, some use their lunch break, and many do it in the evening. Mark your exercise time on your calendar or break it up into several shorter sessions.
Smaller moments can be brief opportunities for physical activity, such as walking to work, running errands on foot or by bike, a 15-minute home workout, or taking the dog for a walk. This way, you can add an hour to your day without even making any major changes.
Once you’ve made the decision to start exercising for an hour a day, you’ll also shift your mindset to a more positive “I exercise” way of thinking. At the same time, you’ll start to see yourself as someone who exercises, and exercise will more easily become part of your daily routine. When you view exercise as part of your daily routine, it becomes a part of who you are, and exercising becomes a regular habit.
Make the Most of Your Time
It’s easier to find extra time for physical activity when you’re aware of how you spend your time. Use the following tips to figure out how much time you spend on each activity, which ones you could cut back on or skip, and how much time you might have left for physical activity.
1. Sleep
It’s a good idea to set aside the same amount of time for sleep each day. Also, make sure you have enough time to sleep. The average person needs about 7–9 hours of sleep.
I spend time sleeping: _____
Hours left in the day: 24 – time I spend sleeping = _____
2. Jobs
Work has a strong influence on our daily routine. Calculate how much time you spend on work each day. You can also include travel time if you’re inactive during the trip (e.g., sitting in a car). If you’re physically active during your commute, exclude that time from this calculation and add it to your exercise time.
I spend time on work: _____
Time remaining in the day: previous difference – time spent at work = _____
3. Eating and Cooking
Eating is an important part of well-being, and it takes up a certain amount of time each day. Calculate how much time you spend eating, preparing meals, and shopping for food.
I spend time on nutrition: _____
Time remaining in the day: previous break – time spent eating = _____
4. Other Mandatory Expenses
Next, calculate how much time you spend on other necessary activities. These can include, for example, running errands, time spent with your children, other loved ones, or pets. Think about which activities are truly necessary and which are just habits you’ve picked up that take up your time. Exclude all active activities—such as cleaning, walking to the store, and yard work—from this calculation; they’ll be added to your exercise time.
I spend my time on other necessary expenses: _____
Time remaining in the day: previous balance – other mandatory expenses = _____
5. Screen Time
Next, calculate how much time you spend in front of screens, such as your phone, TV, or computer. Many phones have a time tracker, which makes it easy to keep track of the time you spend on your phone.
Do you find yourself spending a lot of time in front of screens? Could you cut back on some of that screen time and spend it exercising instead? Set a goal for yourself to reduce your screen time.
I spend time in front of screens: _____
Target for the new frame rate: _____
Time remaining in the day: previous difference – target screen time = _____
6. Other Hobbies and Miscellaneous Expenses
Calculate what other activities you spend your time on. Include only activities during which you are passive—for example, exclude exercise from this calculation. Also consider whether you could find time for exercise within the activities in this category.
I spend my time on various things: _____
Target for the new period: _____
Time remaining in the day: difference from the previous day – target time for miscellaneous expenses = _____
7. Physical Activity
Finally, calculate the amount of time you’ve spent on physical activity so far, and set a new goal for how much time you’ll spend on it. Include all forms of daily physical activity, such as active trips to work and the store, yard work and household chores, playing with the kids, etc.
I spend time exercising: _____
Target for the new period: _____
Now check in section 6 to see how much time is left in the day and compare it to your exercise goal. Is your exercise goal less than the time remaining in the day? If so, congratulations—you’ve found time for exercise. Your next goal is to start exercising and make the most of the time you have available.