How to Keep Fit Even with A Busy Schedule

Of the many problems facing fitness enthusiasts, the lack of time is very prevalent. This is thanks to overwhelming work schedules and other crushing demands of life. Unfortunately, the lack of time means that some people will never attain the dream physique they desire. However, this does not mean all is lost. We can show you how to stay fit and healthy with even the busiest schedules. Are you ready? Let’s get right to it.

  • Make Fitness A Part of Your Overall Lifestyle

If you ever want to get fit, you have to make the idea of “fitness” an integral part of your lifestyle. You have to make it an indistinguishable part of your identity. This mindset change normally applies whether or not you have a busy schedule. However, if you have less time than most, it is one hundred percent non-negotiable that you must view fitness through this lens.

At the risk of overemphasizing this point, we’d say this again. From this moment onwards, “fitness” shouldn’t be something you pick up because you need a hot beach body for summer. Nope, it has to become part of “who you are” and not just “something you do.” The reason for this is simple. Studies show that we stick more to activities tied to our identity and that we flake more on those that are mere tasks on our to-do lists.

For instance, the Japanese live so long because physical activity and healthy eating aren’t mere fads. They pick up whenever they’re in fashion. That’s their way of life! It’s very common to see a 60-year-old Japanese grandpa cycle to and fro the market. Also, their diet consists mostly of healthy seafood and fresh vegetables. However, you’d be lucky to find a 30-year-old here who does the same. Do you see where we’re going with this?

You need to have this mindset first if you want to pull this off. Fitness has to be an integral part of who you are. The thought of you not working out for an extended period should be very uncomfortable. It should be as uncomfortable as not brushing your teeth for three days straight.

  • Create Space in Your Daily Routine

It’s one thing to make “fitness” a core part of your identity, and it’s another to make room for it in your daily life. Making it a core part is like an idea while creating space is part of the actualization.

The first step you need to do is to draw up a simple plan for your fitness goal. It would be best to break down the various exercises you would need to achieve this goal into the different days. Set a time for your daily workouts, and voila, you’re good to go. You don’t need to work out three hours daily. You don’t even need to go past an hour! Everything you need to do to get fit can be done with 45- 50 minutes of focused and intense workouts. Some trainers also recommend that workouts last no longer than an hour. This way, you have no excuse to scroll through your phone as you’d always be wary of the fast-ticking clock.

It’s important you keep to whatever exercise routine you create for at least three weeks without missing a day. This ensures that you build the foundational blocks of a lifetime habit. You may choose to workout first thing in the morning or right before you go to bed. What’s important here is that you find a routine you’re comfortable with and you stick with it.

The purpose of creating a daily routine is to ensure you build the habit of exercising regularly. You may struggle with consistency at first, but with time, it’d become a second nature to you.

  • Have A Healthy Diet

A healthy diet is the foundation of any fitness journey. It doesn’t matter how many times a week you work out. If your diet is trash, you’re never going to get/stay fit and healthy.

We understand that some schedules can be so tight that they leave no room for food. However, we’d also need you to understand that you have to find time to eat well no matter how busy you are.

Like the preceding points, this is also non-negotiable, and it’s even more tricky than the others. If you eat too little, you will lose weight faster than you can say, “Jack.” This is, as you know, bad if you’re trying to build muscle. If you also eat too much fast food/junk, you’d add weight within the twinkle of an eye. Thus, this defeats the entire purpose of your weight loss journey (if your goal is to lose weight).

The message is simple. Whatever your goal is, eat healthy foods. Eat whole foods that contain macronutrients like rice, yam, beans, and potatoes. Also, eat foods like whole grain oats, plantains, leafy vegetables, and fruits. Proteins like eggs, fish, beef, and chicken should also not be lacking from your diet.

  • Sacrifices Are Inevitable

We all have only 24 hours each day. No one has extra. While we can’t claim to know your exact schedule, one thing’s certain. You have to make some sacrifices.

Thankfully it doesn’t have to be anything epic. There’s a whole lot of seemingly harmless activities that take up a chunk of your time. For example, the hours you spend on Twitter or TikTok are something you should be wary of. Another thing that takes time is binge-watching your favourite Netflix series.

Forty-five minutes of focused exercises are more than enough to kickstart your fitness journey. Do you see where we’re going with this? Reduce the time spent on social media, telenovelas, or any other activities that add no direct value to you right now. Draw up a list if you have to. You’d be surprised at how much time you spend on tasks that bring nothing to you.

PS: We aren’t saying you should cut out all forms of entertainment and condemn yourself to a boring life. We’re telling you that you can spend less time on those and still have fun. The less time you spend on social media/Netflix, the more you enjoy your experiences there. It’s plain human psychology as old as time itself.



Getting and staying fit with a busy schedule is a difficult and demanding endeavor. However, the truth is that no matter how tasking it feels initially, it gets easier once you get into full gear. Also, the rewards in the end far outweigh the sacrifices. You become healthier, fitter, more attractive, and far more confident. All because you put aside 30 minutes a day to workout. Sound like a good bargain? Of course, it does! So, what are you waiting for? Get to work!

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