We hear from all sides that we need to do more sports, that we have to move at least half an hour or take at least 10,000 steps a day. But if we already have super busy days, how do we engage in a physical or sport activity?

Let’s first clarify what we mean by physical activity: it is simply a matter of moving. It does not matter if it is about doing housework or doing sports. Let’s rely on activities we do every day, such as climbing stairs, walking, cycling and house cleaning.

Here are six tips on how to fit some physical exercise into your schedule:

  1. Look at your agenda and find the best time for you to play sports or go to the gym. Write it down and you won’t forget it. After some time it will be part of your daily routine. And if you have a friend who comes with you, it is even better because you will be more motivated.
  2. Create a calendar of your activities. Take a calendar and write down the days you managed to achieve your goals in terms of minutes of physical activity. At the end of the month you will be able to see your progress and you will be more motivated and satisfied! The ideal time per week is 150 minutes of moderate activity. By moderate activity we mean an activity that allows you to talk to someone and that makes you sweat slightly. An example of this activity could be walking out your dog.
  3. Distribution. Three to five times a week would be ideal. 30 minutes of daily activity would be even better. You can distribute activities throughout the day like this, for example:
    • 10 minutes to go to the subway;
    • 10 minutes to walk from the subway to your office (by getting off one stop before);
    • 10 minutes at lunch break to walk around the neighbourhood;
    • 10 minutes to go from you working place to the subway;
    • 10 minutes from the subway to your place (by getting off one stop before).
  4. Find the activity you really like. If you haven’t found it yet, try some and you’ll find it sooner or later. Running, Nordic Walking, Crossfit, dancing or swimming are just a few examples of activities you could practice.
  5. Put your guilty feelings aside. The long-term goal is to make the physical exercise a habit. If one evening when you come back home from work you feel tired and you want to be at home alone or with your family, do it without feeling guilty. Relaxing is just as important as moving. Moreover, if you’ve already followed the distribution, you’re okay, you don’t need to add more activity.
  6. Strengthen your muscles. You don’t necessarily have to do weight lifting. A Pilates or yoga session will help you strengthen your abs for example.

What do you think? Could you make it?