Incorporating Health and Exercise into a Busy Schedule

Finding time for exercise when you already have an overwhelming schedule can feel like trying to stuff just one more thing into an overflowing drawer. But for Maggie Michalak, exercise and sport scientist for Athlete Training + Health, fitness isn’t about adding tasks—it’s about making sustainable, enjoyable lifestyle changes that enrich your daily life. Through her experience and coaching, Michalak has gained valuable insights into how individuals can incorporate fitness routines that are not only manageable but also meaningful and capable of improving well-being.

The Importance of Fitness and Routine
One thing is for sure: Exercise has many benefits. Regular physical activity not only lowers resting heart rate and blood pressure but improves mental clarity and boosts mood. You may hit the gym to enhance your appearance or to increase your overall physical strength, but Michalak agrees that the benefits of exercise go far beyond physical appearance or endurance. "Exercise isn’t just about looking a certain way," she explained. "It’s about feeling stronger, both physically and mentally."

The key to unlocking the reward of lasting health and well-being is to find a routine that fits seamlessly into your lifestyle. But how can you incorporate an exercise regimen into an already busy schedule? Michalak suggests that you start by making time to find activities you enjoy. — “It’s so much easier to stay consistent with an activity you like,” said Michalak.

Whether you choose a high-energy spin class or a peaceful walk outdoors on a nearby nature trail, participating in enjoyable activities increases the likelihood of making fitness a regular part of your life. When you find an activity that doesn’t feel like a slog but one that actually helps you enjoy your time exercising, you will look forward to building that new habit or routine. Plainly put, enjoyment breeds consistency.

This might explain why some folks view the gym as an invaluable time of solitude—a place where they can get away from the grind and be present with their thoughts. Whether they work out in their garage or the local gym, their exercise routine is a place of refuge. However, Michalak noted that, for many, fostering a supportive community is instrumental in maintaining a routine. “When you have a community that is dedicated to health and wellness, it serves as motivation,” she said. “Seeing people take fitness seriously can, in turn, influence us to make better choices and develop a sustainable habit.”

One of the temptations that arise when you’re working out in a community setting is that of comparison. “It doesn’t matter what people next to you or on social media are doing,” she said. “Instead, focus on yourself and meet yourself where you are. Remember, your goal is to make it your best workout today—you don’t need to impress the person next to you!”

This can be particularly challenging when you’re starting back into a fitness routine after some time off due to an injury or other life events. "Reintroducing fitness to your life is a lesson in patience and giving yourself grace,” Michalak said.

You may want to really push yourself hard when starting a new workout routine, but According to Michalak you should resist that urge and start slow. “I know the frustration that comes with reintroducing fitness to your routine after some time off,” Michalak said. “But remind yourself that even if your body is not in top shape now, you will get back there again through slow and steady work.”

Strategies to Incorporate Fitness and Exercise into Everyday Life
While consistency may be key to building a fitness routine, you may be at a loss for how to get started. Fortunately, Michalak has some practical tips and tricks to help you build consistency in your daily life:

• Set out your gym clothes the night before. The act of laying out your gear the night before the workout is a promise that you’re making to your future self that is hard to break when the morning arrives.
• You don’t need fancy stuff to work out (but get it if it motivates you). Turns out that you don’t need the latest shoes, yoga mat or water bottle to work out. However, if that kind of stuff motivates you, there’s no shame in splurging on those fancy running shoes if you promise to put them to good use.
• Come up with a plan for the week. Just like meal planning, sitting down with your calendar and noting the activities you plan to do each day can get you past the hump of deciding what to do in the moment. Pro-tip: Putting pen to paper and writing down your schedule makes you more likely to keep it. "Preparing ahead of time can remove a lot of the guesswork and make it easier to show up," Michalak said.
• Have an accountability partner. This could be a friend you go to the gym with, a trainer that you meet in person or through an app or someone you call on your daily walk. Having someone to hold you accountable can get you through a workout, especially on the days you don’t want to do it.
• Set manageable goals and track your progress. Remember that the path to achieving a big goal is paved with the accomplishments of smaller goals along the way. Begin by setting manageable milestones—but don’t stop there! Tracked progress, whether it be measured by weights lifted, reps completed, distances covered or changes to your energy level, can be another effective motivator.
• Be flexible. We’re not talking about stretching before your workout here (though that is helpful). We’re talking about refraining from discouraging yourself when something goes awry. Michalak reminds us that missed workouts are normal and shouldn’t be a source of stress. "Life happens. The goal is to keep moving forward, even if you must adjust along the way," she advised.

One of the biggest fitness myths that holds many people back is that you must work out for 60 or 90 minutes for it to “count.” Michalak encourages people to broaden their view of what counts as exercise. "Even something like cleaning the house or walking the dog counts,” noted Michalak. “It’s about moving and being active however you can.”

If you’re looking to increase your activity level, there are many things you can do at home or in the office, such as:

• Set a timer to go off every 30 minutes and do 10 push-ups or squats—or a set of both!
• Enjoy a walk around the building during your breaks.
• Park further away from your destination to get in extra steps.
• Take the stairs instead of the elevator.

If you need more ideas, check out Michalak's list of full-body exercises that you can do at home or the office. The only equipment required are a couple of dumbbells, and each of the exercises below is linked to a video that shows you how to do the movement properly. Don’t feel pressured to do all of them, though! Michalak suggests that you set a timer for 15, 20, 30 or 40 minutes, pick three to five exercises from below and get through as many rounds (or sets) as possible. “Keeping your heart rate in an active zone for 10 minutes is better than no time,” she offered. “And doing it multiple times a day really adds up!”

• Squat to press
• Reverse lunge + overhead press
• Reverse lunge + bicep curl
• Romanian deadlift to row
• Suitcase deadlift to neutral press
• Renegade row
• Chest press and/or skull crusher from the floor (if no access to bench)
• Skater jumps (over bench/box or not)
• Triceps dips

Try it yourself by following along with trainers from Athlete Training + Health in this virtual workout. Click here.

Shifting Your Mindset to “Health Span” Instead of Lifespan
A positive mindset is critical to making exercise an enjoyable, sustainable part of life. Instead of viewing exercise as a "must-do," she encourages to approach it as a "get-to-do."

Adopting this perspective can make your routines feel more rewarding, fostering a sense of fulfillment rather than obligation. "We have the privilege of moving our bodies,” she said. “When you approach fitness with gratitude, it changes the experience entirely."

Michalak also encourages reframing fitness goals to focus not solely on lifespan but on “health span”—the years of life spent in good health. “It’s not just about living longer; it’s about living better,” she explained.

This line of thinking can make fitness feel less like a chore and more like an investment in one’s quality of life. “Health isn’t just something you have or don’t have. It’s something you work on, something that grows with you,” Michalak said. “Make it yours and make it enjoyable.”

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