Staying fit while juggling a busy schedule can feel like an impossible task, and yet some people manage to make it work without overhauling their lives. The reality is that fit, busy people don’t have more time than anyone else – they have just built daily habits that help them stay on track, even when things get hectic.
Here, fitness experts share the best daily actions that make a difference over time — all of which are doable for anyone, no matter how packed calendar day gets…
“I like to do a short routine as soon as I get out of bed which includes some neck rolls, shoulder circles, cat-cow stretches and hip openers. It doesn’t take long, but it gets your joints moving, improves circulation and helps to shake off that morning stiffness. For busy people, it’s an easy win. No equipment, no need to change clothes, just a few deep breaths and gentle movement to start your day feeling energised and focused.”Penny Weston, fitness expert and health entrepreneur
Sneak in exercise through the day
“It can be something as simple as taking the stairs instead of the lift or turning family time into something active, such as a bike ride or playing in the garden.”Adam Clark, fitness expert at rugbystuff.com
Exercise needn’t be a chore (Photo: Dom McKenzie)“Walking is underrated. It supports cardiovascular health, aids digestion, improves mood and can easily fit into your routine. Aim to walk more throughout your day: park further away from your destination, for example, or have walking meetings. Even a 20-minute brisk walk after dinner can have a positive effect on your metabolism and sleep.”Rowan Clift, training specialist at fitness app Freeletics
Be accountable to yourself
“I send one text message every morning to my husband – not about what I achieved yesterday, but about the single most important thing I’m committing to today. It might be drinking water before coffee or taking the stairs instead of the lift. The magic isn’t in the promise, but in knowing someone expects that text. My clients find this more powerful than tracking apps, because it’s personal and immediate. At the end of the day, I send a simple follow-up: either ‘Kept my promise’ or ‘Learning from today.’ There’s no judgement, just gentle accountability. The daily rhythm of making and keeping small promises builds the self-trust that transforms how you show up for bigger challenges in life.”Rachael Sacerdoti, personal trainer and founder of It’s So Simple
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“If you do not have time to go to the gym or don’t have any gym equipment available, try to embrace bodyweight exercise routines that use your own body as the resistance. They can be functional for movements in everyday life – for example, getting up out of a chair is very similar to a squat, and can increase the range of motion in your joints. Bodyweight exercises are particularly good if you are looking to strengthen your core, as your abdominal muscles are almost always engaged as part of these movements. If you are new to exercising or trying to ease yourself back into it, bodyweight exercises are a good place to start if you are looking to build yourself up to using resistance bands or weights.”Adam Clark
Keep a wellness ‘go bag’
“For people constantly on the move, having a wellness ‘go bag’ makes healthy choices easier. I always keep a small pouch in my handbag or car with essentials such as a protein bar, electrolytes, resistance bands, lip balm, hair tie, even a rollerball essential oil for a quick refresh. It sounds small, but it stops you from reaching for sugary snacks, missing workouts or getting stressed when you’re rushing between places. Being prepared removes the guesswork and helps make wellness part of your routine, even on the busiest days.”Penny Weston
“Treat your exercise like appointments that are blocked in the diary and protected. Morning is often best, because there are fewer distractions and it sets a positive tone for the day, but the key is consistency and what works for you. If you are constantly squeezing workouts into leftover time, they will get dropped. So choose a slot, commit to it, and design a short, realistic routine that fits your lifestyle.”Damien Coates, personal trainer
Put recovery first
“Fit people know that recovery is just as important as training, especially as we age. All the exercise in the world won’t matter if you’re running on empty. Without enough sleep and water, your body can’t repair, adapt, or perform. So, aim for seven to nine hours of sleep and start your day with a large glass of water to rehydrate after the night. Even mild dehydration affects energy, focus and physical performance. Being fit isn’t just about doing more – it’s about creating the conditions that allow your body to thrive.”Damien Coates
Hydration is vital (Photo: Jordi Salas/Getty/ Moment RF/Jordi Salas)“Small actions lead to big results. Micro-workouts break up long periods of inactivity, which is vital for heart health, metabolism and posture. Walking for three to five minutes every hour boosts circulation, reduces stiffness and improves focus. Doing 10 push-ups during TV commercials builds upper-body strength and keeps energy levels up. By turning idle moments into active ones, micro-workouts help to improve overall fitness, support weight management and reduce the risks associated with a sedentary lifestyle.”Aniko Iqbal, personal trainer
Eat well
“Fit-focused nutrition habits support energy, recovery and body composition goals. A balanced meal template – protein, veggies, smart carbs, and healthy fats – provides nutrients to fuel workouts and stabilise blood sugar. Grab-and-go options such as protein bars, almonds or fruit prevent skipped meals and reduce reliance on unhealthy snacks. Hydration habits, such as drinking water before coffee and throughout the day, improve digestion, energy and focus. These simple, sustainable strategies help to build consistency, reduce decision fatigue and support a lifestyle that aligns with long-term fitness and health goals.”Aniko Iqbal
“It’s easy to get caught up in a busy schedule and realise you’ve been sitting still for hours. Set regular reminders, either on your phone or using a smartwatch, to stand up, stretch or move every hour. These small bursts of movement support circulation, posture and energy levels, especially if you’re working at a desk. It’s a simple habit that helps break up long days and keeps your body and mind feeling more alert.”Penny Weston
Prioritise strength over aesthetics
“As we get older, preserving muscle mass, balance and joint health becomes more important than chasing a six-pack. Incorporate bodyweight strength training, stretching and mobility drills to stay strong and reduce the risk of injury. Five to 10 minutes daily of exercises including cat-cow spinal rolls, glute bridges, hip raises and calf raises can be enough to maintain strength and flexibility and prevent stiffness.”Rowan Clift
Remember to strecth (Photo: MoMo Productions/Getty/Digital Vision)“Use weekends or days off for longer workout sessions. Activities such as hiking, playing sports or full-body strength training offer more variety and intensity than weekday micro-workouts. These longer sessions improve cardiovascular health, build muscle and enhance endurance. They also provide mental benefits – being outdoors or engaging in social movement reduces stress and boosts mood. Longer workouts can help you reach fitness goals faster and offset a more sedentary workweek.”Aniko Iqbal
Meal prep
“Meal prepping can help to save time in a busy schedule and also helps to ensure that you are maintaining healthy habits outside of exercising. On a less busy day, dedicate a few hours to prepare meals for the week to eliminate the temptation to order food and encourage more balanced meals. Research has found that people who make their own meals eat less sugar and fat compared with the average person. If the idea of meal prepping feels daunting, just focus on selecting a few recipes with overlapping ingredients to save time and money.”Adam Clark
“Habit stacking makes fitness more achievable by integrating exercise into activities you already do. It could be something as simple as doing arm circles during phone calls, which improves shoulder mobility and muscle tone. It is small actions like these which help support long-term health, without needing a gym or a dedicated workout.” Aniko Iqbal
Rely on convenience, not motivation
“The fittest busy people I know don’t rely on motivation – they rely on convenience. They make training so accessible that it becomes hard not to do it. Keep a kettlebell, resistance band or mat in your home office, kitchen or bedroom. Set up a mini-workout zone with minimal gear. That way, in between Zoom calls or while waiting for dinner to cook, you can knock out a few sets of squats or rows. The easier it is to start, the more likely it is you will do it. It’s all about making movement automatic.”Damien Coates
Keep equipment nearby (Photo: Nitat Termmee/Getty/Moment RF)“Busy people often assume that if they can’t do an hour-long workout, it’s not worth doing anything – but that mindset kills consistency. You don’t need a gym or perfect conditions, and it is not about smashing every session, it is just about moving daily. Think of it as brushing your teeth: a short, daily habit that keeps your body ‘clean’ and functioning well.”Damien Coates
Use your lunch break
“Instead of going out for lunch at work, bring food with you and use the extra time to fit in some exercise. This could be going for a long walk, going for a run or quickly heading to a nearby gym. You should not skip eating your lunch to work out if you do not have the time, but if it is something you can slot in, a lunchtime workout can help you to feel more awake during the afternoon, and the increased endorphins can make you feel less stressed throughout the working day.”Adam Clark
“Fit, healthy people don’t just focus on movement – they protect their rest, too. One of my non-negotiables is a digital sunset about an hour before bed. That means turning off screens, dimming the lights and doing something calming such as reading, stretching or listening to gentle music. It’s so important for your nervous system and sleep quality. Deep, restorative sleep supports muscle recovery, mental clarity and energy. For busy minds, creating a clear cut-off point helps you wind down properly and get the rest your body needs.”Penny Weston
Prioritise enjoyment
“After 20 years of coaching, one thing I’ve noticed – whether I’m working with CEOs, parents or athletes – is that the people who stick with fitness long term are the ones who enjoy it. They either enjoy the training itself, or they enjoy the results enough to keep coming back. The key is to stop thinking of exercise as a chore and start seeing it as something you choose. When movement becomes part of your lifestyle rather than a check box on a to-do list, it’s no longer a negotiation. You make time for it because you want to. So start by asking yourself, ‘What do I actually enjoy?’ For some people that’s hiking. For others, it’s Pilates, strength circuits or playing sport. Once you know what gets you moving, you can build a plan around it.”Joseph Webb, personal trainer
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