By Sarah Lawhorn, MS, LAT, ATC

We all know the importance of exercise. We hear the recommendations on how many minutes of exercise to get, how many steps we should be taking each day, how often we should be in the gym. But what happens when you don’t have the time to get into the gym? You tell yourself that you’ll get up before work, after work, or in the evening. But then life hits and it doesn’t happen.

The World Health Organization defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. This means a gym is not a requirement for being physically active! Instead of finding more time for exercise, look for ways to fit more movement into the time you already have. You might be surprised by how much exercise is hiding in plain sight.

Walk It Out

The one thing that most of us have been able to do since we were toddlers is perhaps one of the simplest ways to add daily physical activity. According to a report from the CDC, walkers are three times more likely than non-walkers to meet the recommended 150 minutes of moderate intensity aerobic activity each week.

What does it look like to incorporate more walking into your day?

• Take phone calls that don’t require a desk on a walk outside or around the office.
• Put on an audiobook and go for a stroll around the block.
• Switch happy hour plans to a late afternoon walk with a friend (and earn bonus points for this month’s Better Together initiative)
• Download a location-based game to bring a little fun and whimsy to your walks, like Pokemon Go, Ingress, Monster Hunter Now, and Pikmin Bloom.

And The Little Things Add Up!

Making small changes to what you’re already doing is a valuable key to getting in more physical activity. Every time you get up from your desk, challenge yourself to doing five squats or counter push ups. As you get used to it, up the reps! Similarly, you can set a timer on your phone to remind you to stand every 20-30 minutes. Another small change could include challenging yourself to take the stairs even if an elevator or escalator is available.

Make It Fun

Who says working out can’t be fun? Invest in video games that get you moving. There are a wide variety of options, including the classic Just Dance, Switch Sports (throwback to Wii Sports, anyone?), RingFit, and ARMS. Or you can take it one step further and be a part of a game yourself with interactive game options from channels like Interactive Studios on YouTube. If that’s not your vibe, other options include more traditional activities like yoga, pilates, and Zumba all done without leaving the comfort of your own home.

Next time you hear yourself thinking “I don’t have time to go to the gym”, look for the exercises in disguise throughout your day. A little bit of thought and a little bit of movement has the ability to go a long way!

Sarah Lawhorn, MS, LAT, ATC || Sarah received her Bachelor’s Degree in Exercise Science from Northwest Christian University before receiving her Master’s Degree in Athletic Training from Pacific University in 2019. She spent five years in the high school setting before transitioning to the industrial field with Work Right in 2024. When not at work or home with her three cats, she loves to travel the world and is constantly planning her next international adventure.

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right!