Stay fit when you don’t have time: Take the stairs, park further away, do squats during breaks

We all lead busy lives, and it can be difficult to take out time to stay fit. The good news is that staying fit doesn’t mean you need to hit the gym every day. Small, mindful movements also count as exercise and can be built into your day without setting aside time for a workout.

Think about it — movement is all around us, whether it’s taking the stairs instead of the elevator, squeezing in a quick stretch during a coffee break, or even turning family time into an active bonding session.

Here's how small steps can lead to big transformations, and how you can start feeling healthier, more energetic, and more in control without sacrificing your precious time.

• Leverage short workouts

Short bursts of exercise can be just as useful for weight loss as longer ones if done with a high intensity. For example, high-intensity interval training is where a person switches between 30 seconds of intense exercise, like jumping jacks or burpees, followed by 30 seconds of rest. You do this routine for approximately 10 minutes.

Other bodyweight exercises such as squats, push-ups, and planks can also be done in rapid circuits. Research in the Journal of Sports Science and Medicine indicates that as little as 10 minutes of exercise can improve your heart health and boost your metabolism.

Also read | Best exercises: 5 types of treadmill workouts for beginners

• Multitask your movement

Combine physical activity with daily tasks. For instance, you can walk or jog while on a phone call, use the stairs rather than the elevator, or do calf raises or squats while brushing your teeth or cooking. Simple movements around the house help in keeping your metabolism active.

• Turn your commute into a workout

Even if you are diving to work every day, park far away if you have the option. Or better still, walk, cycle, or take the metro to work. This is good not only for the environment, but also keeps you moving. Get off the public transport one stop before your workplace and walk the final stretch. The American Heart Association claims that walking briskly for 30 minutes decreases the chances of heart failure and generally improves fitness conditions.

• Make the most of the breaks

Make the most of small breaks while at work or doing house chores to get your body moving. For instance, take 5-10 minutes to stretch or light cardio in the middle of a lunch break, take a 2-minute stretch break every hour, or do desk exercises like leg raises or seated marches. Small frequent movements will balance out sedentary behaviour, which can lead to weight gain and poor posture, as stated by The Lancet.

• Incorporate fitness into family time

Family time can also double as active time. Play outdoor games like badminton or frisbee with your kids, go on a family hike or bike ride, or try group yoga or dance sessions at home. Staying active with your family not only improves fitness but also strengthens bonds, making it easier to stick to a routine.

• Adopt efficient workout equipment

Investing in simple equipment can make at-home workouts more effective. Resistance bands are great for strength training, a jump rope offers quick cardio, and a yoga mat provides comfort for stretching or core exercises. Having equipment at home eliminates the need to visit a gym, saving time while keeping your workouts effective.

Also read | Best exercises to reduce belly fat: Manage weight, boost core strength with these simple workouts

• Focus on active habits

Making small, conscious choices to stay active throughout the day can make a big difference. Stand while working or use a standing desk, take the stairs whenever possible, and stretch or pace while watching TV or waiting for food to cook. Non-exercise activity thermogenesis (NEAT), which includes all physical activities outside of structured workouts, contributes significantly to daily calorie burn, according to the American Journal of Clinical Nutrition.

• Prioritise consistency over perfection

Consistency matters more than perfection when it comes to fitness. Aim for 10-15 minutes of physical activity daily and choose activities you enjoy, such as dancing or brisk walking, to stay motivated. Sticking to a routine, even if it’s not perfect, builds long-term habits and ensures progress over time.

Also read | Best exercises to reduce back pain: Add strength training, low-impact workouts to your fitness routine

• Combine exercise with relaxation

Exercises like yoga or tai chi can help you stay fit while reducing stress. Spend 5-10 minutes stretching before bed or practice deep breathing or meditation alongside light physical activity. Reducing stress not only benefits your mental health but also prevents stress-related weight gain, according to Harvard Health Publishing.

Staying fit doesn’t require dedicating hours to a rigid workout schedule. By creatively multitasking and making consistent efforts, you can integrate fitness into your daily routine, no matter how busy you are.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.