No time? No excuses.

Fitting exercise into your life isn’t as hard as you think.

Everybody is busy. It’s almost as though we’ve made having a busy schedule a sign of status these days, as we all rush about between projects, downing coffee.

There are tonnes of people who believe they don’t have time for fitness. Maybe these people have signed up to the gym once or twice, but found it hard to commit past the first few visits and ended up paying and paying for not going until they cancelled the membership and consoled/rewarded themselves with a pint.

After all, fitting in an hour at the gym involves scheduling an hour of gym time – as well as the travel time, the shower time, the planning-before-you-leave-for-work time. And there are so many other things to do, like eating or sleeping, working or chores, as well as seeing loved ones. Where is the gym supposed to fit? I get it.

Could some of the time you spend watching TV or browsing the internet make room for a little more movement?

Now, I’m not going to tell you to get off your computer and go for a run (here). Instead, I’m going to share several things you can effortlessly fit into your day to make fitness become second nature. Especially the things that generate time, rather than consume it.

Fit fitness into your daily life by combining it with other tasks, like seeing friends and walking the dog. Mind offers further guidance on finding activities that suit you.

Walking

Walking is fantastic exercise. Walking at a brisk but comfortable pace can help build stamina and support your health.

Walking a little quicker can save you time. Take the stairs if you can do so safely, use the handrail and choose a pace that suits you.

Walk between bus stops.

Walk the dog.

Walk instead of driving and you can save money on petrol, parking and, where applicable, congestion charges, while being more active.

Walking also makes for a brilliant day out. If you have a friend or a date to entertain, a long walk is often a winner. Make a game of it and see how quickly you can do each mile. Find somewhere nice to stop halfway for lunch.

Fitness buddies

If you can combine more of your social activities with fitness ones, you can hang out with your friends and be fit at the same time. Two for one. We are, after all, a nation of multitaskers.

You could go for a jog or play a game of squash. Many parks across the country have tennis or basketball courts, which can be used for free. Imagine it: an hour of fitness for you, an hour of fitness for them, an hour of chat for you both, and an hour of fun activity (particularly if you win), all within a single hour. That’s four hours for the price of one.

Always keep moving

You’d be surprised the difference you’ll see from squeezing in the odd movement here and there. Waiting for a train? Pace up and down the platform. Brushing your teeth? Squat. Sitting at your desk? Do some leg raises.

There’s always something you can do. I like to jump up and down occasionally or do squat variations.

In the office, if one of us decides it’s time for a break, we introduce a challenge. Most recently it was a plank-off. Who could hold a plank for the longest? It’s competition and it’s a distraction, so we all encourage each other to keep going.

Try holding walking meetings with your colleagues. Walking and talking saves time, gets the juices flowing and saves you from too much time sitting down.

Get up regularly to get yourself a glass of water. You move to get the water, and you move again to go to the loo. And drinking water is brilliant for your insides.

Secret workouts

When standing in a queue, flex your abs for 10 seconds. Repeat 10 times. Repeat.

This helps work the core without anyone noticing. It also helps the time go faster.

Cycling from A to B

Cycling is fun and works your heart, legs and core. And the more you do it, the faster and stronger you’ll get. Cycling from A to B can often be quicker than driving or taking the bus – saving you time and money while making you fitter.

Cycling everywhere also means you become very knowledgeable about the place you live.

Morning sweat

When you wake up in the morning, do a couple of minutes of something to get your body going. Maybe a few press-ups or sit-ups on your bedroom floor, before jumping in the shower. It won’t take you long and it’s a great way to start the day, waking you up from head to toe.

Chores burn calories and build muscle

Vacuuming, mopping and cutting the grass all involve movement and use energy. How much depends on your body size, pace and the task.

While you’re washing the dishes, you could do some leg raises; while shopping, you could use a basket (instead of a trolley).

Browsing the perimeter of the supermarket a couple of times before choosing any products helps you rack up those steps (as well as compare the best prices).

Lifting your shopping bags up and down as you walk is a great way to work your arms. Think of them as free weights.

Hit the dance floor

Dancing to some fast tracks can be an enjoyable way to get moving. You get to hang out with your friends, have fun and be active at the same time.

Challenge your buddies to a dance-off, for increased entertainment.

Still think you’re too busy?

For current activity recommendations for adults, see the NHS official guidance.