Introduction to Exercise for Busy People

The common excuse for not exercising is being too busy, with a demanding job and family responsibilities leaving little time for physical activity. However, with a little creativity, it’s possible to incorporate exercise into even the most packed schedule. Charles Scott, an executive mentor and exercise coach, emphasizes the importance of finding a work-life blend to improve physical and professional well-being.

The Trap of Ambitious People

Scott notes that the ambitious person’s trap is when individuals undermine their physical and emotional health in pursuit of professional goals. He teaches "intentional movement" to his goal-driven clients, focusing on a holistic approach that includes emotional, professional, and physical aspects. Scott stresses that the body needs to move to stay healthy, and not exercising can lead to being out of alignment.

Alternative Exercise for Busy People

Scott suggests several ways to blend movement into the day without needing a gym. These include:

• Doing one-on-one meetings while walking instead of sitting
• Standing during meetings
• Doing isometric exercises, such as tightening stomach muscles, during meetings
• Taking a walk around the airport if a flight is delayed
• Linking workouts to daily events, such as going for a walk after waking up or doing pushups after getting home from work

Blending Work and Exercise

Additional ideas for blending exercise into the work schedule include:

• Making a workout a social event with friends or a group
• Giving oneself the title "athlete" and building habits around that identity
• Experiencing "meaningful discomfort" to build resilience
• Paying attention to the food consumed and treating the body with respect
• Taking quick breaks from work to do squats, pushups, or other exercises

The Partitioning Approach

One of Scott’s clients, Harrison Kahn, uses the partition method, waking up at 5 a.m. to exercise before the rest of the household wakes up. This approach involves dividing the day into chapters, focusing on personal time in the morning and work time in the office. Kahn finds that this approach allows him to be focused and productive at work, without feeling the need to constantly switch between personal and professional tasks.

Conclusion

Incorporating exercise into a busy schedule requires creativity and a willingness to think outside the box. By blending movement into daily activities, using alternative forms of exercise, and finding a work-life balance, it’s possible to prioritize physical and emotional health without sacrificing professional goals. Whether through the partitioning approach or finding moments for intentional movement, making time for exercise can lead to improved overall well-being.

FAQs

• Q: How can I fit exercise into my busy schedule?
  A: Start by incorporating small amounts of physical activity into your daily routine, such as taking the stairs instead of the elevator or doing a few pushups during commercial breaks while watching TV.
• Q: Do I need to join a gym to exercise?
  A: No, there are many forms of exercise that can be done without a gym, such as walking, jogging, bodyweight exercises, or following along with workout videos at home.
• Q: How can I stay motivated to exercise?
  A: Find a workout buddy, set achievable goals, and reward yourself for milestones reached. Also, focus on how exercise improves your overall well-being, not just physical appearance.
• Q: Can I exercise at my desk?
  A: Yes, there are several exercises that can be done at your desk, such as chair squats, desk pushups, or leg raises. Taking short breaks to move can also help reduce the risk of developing health issues from prolonged sitting.