By Robert MacArthur, MD
As a physician, my days are packed with patient appointments, hospital rounds, and the constant challenges that come with balancing professional and personal responsibilities. Like many others in demanding professions, I face the struggle of making time for fitness. But staying active is essential to our health, mental well-being, and energy levels, and that’s something I refuse to compromise. Over the years, I’ve learned a few tips and tricks for fitting fitness into a packed schedule, allowing me to stay in shape, maintain mental clarity, and feel energized even on the busiest days.
The Importance of Staying Active
We all know that regular physical activity is critical for maintaining health. Exercise improves cardiovascular health, boosts immune function, and strengthens muscles and bones, and it’s essential for keeping energy levels up. For me, regular activity is about more than physical health—it’s a way to stay mentally sharp, relieve stress, and connect with the world outside the confines of my office and the hospital.
Yet, finding time for exercise isn’t easy when balancing work, family, and other obligations. This challenge, though, has pushed me to find creative solutions to integrate physical activity into my daily life. Staying active on the go is not just about commitment but about finding methods that are flexible, enjoyable, and effective.
Incorporating Fitness into Daily Routines
The reality of a busy schedule is that traditional workouts aren’t always feasible. However, I’ve found that small changes in my daily routine can make a significant impact. Here are a few of my go-to strategies:
1. Walk Whenever Possible
Walking is one of the easiest ways to stay active, and it doesn’t require special equipment or a lot of time. Whenever I have a few minutes between appointments, I take the opportunity to walk around the clinic or hospital. If I need to go to another floor, I’ll take the stairs instead of the elevator. Walking helps me keep moving throughout the day and adds a surprising amount of activity to my routine without requiring a trip to the gym.
2. Quick, High-Intensity Workouts
When I don’t have a full hour for exercise, I turn to high-intensity interval training (HIIT). A short 10- or 15-minute session of HIIT can be incredibly effective. By combining short bursts of intense exercise with brief rest periods, HIIT workouts are highly efficient and can be done almost anywhere. When I’m at home or even on a lunch break, I can fit in a quick HIIT routine that targets my entire body and gets my heart rate up.
3. Resistance Bands on the Go
Resistance bands have become one of my favorite fitness tools for their portability and versatility. I keep a set of these bands in my office and can use them for a variety of exercises, from squats and lunges to arm curls and shoulder presses. Resistance bands provide an effective workout without the need for bulky equipment, and they’re perfect for quick strength-building sessions during a busy day.
Staying Motivated on the Move
A busy schedule can drain motivation, but staying committed to fitness has its rewards. Here are some ways I keep myself motivated, even when my days are packed:
1. Setting Realistic Goals
When my schedule is intense, I set smaller, achievable goals rather than aiming for a full workout every day. Aiming for 10,000 steps or squeezing in a 15-minute workout keeps me moving without the pressure of a full workout session. This flexibility keeps me consistent without feeling overwhelmed.
2. Morning Movement
Early mornings are often the quietest times, and I’ve found that setting aside 10-20 minutes in the morning to stretch or go for a brief jog sets a positive tone for the day. Morning exercise wakes me up, clears my mind, and prepares me to tackle whatever the day holds. Sometimes, these sessions are just a few stretches and push-ups, but they make a big difference.
3. Incorporating Family and Friends
One of the biggest motivations for me is the chance to combine fitness with family time. Whether it’s going for a hike on the weekend with my family or taking a walk with a friend after work, these moments make staying active enjoyable and meaningful. Not only does this approach support my health, but it strengthens my relationships and creates lasting memories.
Embracing Technology: Fitness Apps and Trackers
Technology has also played a significant role in my fitness journey. I rely on fitness apps to monitor my activity levels, track my steps, and even log quick workouts. Having data available in real-time keeps me accountable and allows me to see my progress over time. Fitness apps offer flexibility and a wealth of workout ideas that fit any schedule, and I find them invaluable for planning quick workouts or setting reminders to stay active.
Fitness trackers have been equally beneficial in keeping my daily step count in check. I set achievable targets, and on days when I’ve been particularly sedentary, my tracker nudges me to take a walk or stand up and stretch. It’s a simple but effective tool that reminds me to stay active, even during busy stretches.
Finding Joy in Movement
Perhaps the most important lesson I’ve learned is the importance of finding joy in movement. Fitness doesn’t have to be confined to a gym or a treadmill; it can be any activity that gets you moving and feels good. For me, that includes everything from hiking to quick bodyweight exercises in my office. The key is to choose activities that don’t feel like a chore. This approach has made it easier to integrate fitness into my life consistently.
When we find enjoyment in physical activity, it becomes less about squeezing in a workout and more about doing something positive for our well-being. This mindset shift has made all the difference for me, allowing me to embrace fitness not as an obligation but as a rewarding part of my day.
Final Thoughts: Prioritizing Health in a Busy World
As a physician, I understand the importance of prioritizing physical activity, and I know firsthand how challenging it can be to make time for fitness in a demanding schedule. However, the benefits—both physical and mental—are worth the effort. By incorporating small but meaningful activities throughout my day, I’ve managed to keep fitness a consistent part of my life.
For those in busy professions, I encourage you to think outside the box. You don’t need hours in a gym to stay active; you just need a commitment to moving whenever you can. From short walks to quick HIIT sessions, there are countless ways to stay fit on the go. In the end, fitness is a journey, and by making small but intentional choices each day, we can prioritize our health and well-being, even in the busiest of lives.