Being a woman sometimes feels like you’d need eight arms to get it all done. Keeping your household pristine, children fed, work done, relationships tended to and your own body satiated is a feat in and of itself—and every woman has a unique set of responsibilities to make things even more complicated.
If you spend any time scrolling on social media, you’ll quickly see that everyone else seems to be getting it all done–and looking great in the process. How does everyone else seemingly equipped with the same 24 hours able to get in rigorous workouts and aesthetically perfect meals? How are they training for marathons while others are finding the will to keep their hair brushed?
Whether a packed schedule or the daunting cost of a gym membership is keeping you stuck, we’re here to tell you: your struggle is valid. But that doesn’t mean you have to wave the white flag. Meaningful movement is important to center in your schedule, even the tightest ones. Without further ado, here’s a busy woman’s guide to staying active.
Why It’s Important To Move
Making time for exercise should be a priority for a multitude of reasons beyond self-image and perception. Movement is key to maintaining not just your physical well-being, but your mental and emotional well-being too.
For women especially, regular exercise plays a crucial role in balancing constantly fluctuating hormones. Aligning your monthly cycle or maintaining healthy hormones through life stages like pregnancy, menopause, or stress can become more difficult without exercise. Physical activity helps regulate estrogen, progesterone, and cortisol levels, all of which impact mood, energy, and overall health.1 For example1:
- Stress Reduction: Exercise helps lower cortisol levels, the stress hormone, reducing anxiety and improving overall mood.
- Balanced Hormones: Consistent movement can support the balance of estrogen and progesterone, helping alleviate symptoms of PMS and menstrual discomfort.
- Menopause: Regular activity can ease the symptoms of menopause, such as hot flashes and mood swings, by promoting hormone regulation and improving sleep.
- Improved Insulin Sensitivity: Exercise helps regulate insulin levels, which can be especially beneficial for managing conditions like PCOS, where insulin resistance is common.
Even the smallest amounts of movement throughout the day, whether it’s a brisk walk, yoga, or strength training, can help keep your hormone levels in check—not to mention boost overall well-being to support a balanced, healthier lifestyle.
8 Ways To Exercise on a Busy Schedule
Life Hacks
If you’re present enough to notice, there are always little opportunities to sneak in movement throughout the day. These tiny adjustments in your daily routine can actually accumulate to make a big difference.
Parking farther away while running your errands and taking the stairs instead of the elevator are just a few examples of ways to sneak in more movement. These little changes add up, helping you stay more active without major time commitments.
Invest in a Standing Desk and Walking Pad
Walking pads are all the rage right now, and for good reason: sitting for long hours day after day could have negative effects on your posture. By incorporating a standing desk and walking pad into your workspace, you can stay on your feet and move while working. This investment allows you to rack up daily steps without taking time away from your everyday duties.
But, if you find yourself stressed about hitting those 10,000 steps every single day, we have some good news. While 10,000 steps is a great goal to strive for, studies have shown that even smaller amounts of walking, (like 4,000 steps per day) can greatly improve your wellbeing.2
Quick Walks After Meals
Make the most out of your lunch break, or wind down your day with a post-dinner stroll. Taking a short walk after meals is not only great for digestion, but it also helps regulate blood sugar levels and burn a few extra calories.3
Whether it's around the block or a brisk walk around the office, these quick strolls can fit easily into your busy schedule with a bit of intention. With one 15 minute walk after lunch and another after dinner, you’ve earned yourself the CDC-recommended 30 minutes of exercise five days a week.3
Waking Up Earlier
There’s no better way to start your day than with a little bit of movement–although this depends on who you ask. Even if we’re not all “morning people”, waking up just 30 minutes earlier can allow you time for a quick workout before the rest of the world demands anything from you.
Stretching, yoga, or a short jog around the neighborhood are great early-morning exercises that can leave you feeling energized and accomplished. You can even invest equipment like light dumbness or pilates bands to amplify your workouts.
YouTube Workouts
No time for the gym? No problem! Those membership prices can get spooky anyway. YouTube is a treasure trove of free workout videos, ranging from quick 5-minute sessions to full-body routines. Whether you’re looking for yoga, 20-minute HIIT, or pilates, you can find a workout that fits into any part of your day, all from the comfort of your own home. Find an instructor you can see yourself in who motivates you to get the job done–and give yourself breaks when you need.
Moving With Your Cycle
It’s important for every woman to tune into your body’s rhythm and adjust your activity levels according to your menstrual cycle. During certain phases, lighter activities like stretching or walking might feel better, while in others, you have a surplus of energy and can tackle more intense workouts.
By syncing your exercise with your cycle, you'll stay active without feeling overexerted. If you’re on the journey to getting to know your cycle more intimately, supplements like FLO Ovarian Support Capsules can be game-changing. For a basic overview of self-care tips for each phase of your cycle (and what those phases are), check out this guide.
Get Active With Friends
If you’re going to make time to see your friends anyway, why not bond over some physical activity? Exercising with friends is a fun way to stay motivated and squeeze in some social time. Plan active outings like hiking in nature, dancing, going on a ‘hot girl walk’, or even trying a new fitness class together. Having your bestie there can make staying consistent with your exercise routine feel less like a chore and more like something to look forward to.
Short and Efficient Workouts
Time is precious. If you’re fitting your workout into a compact schedule, options like HIIT and circuit workouts are your best friends. These quick, intense sessions maximize calorie burn and help build strength in a short amount of time. A 10-20 minute session can easily fit into any schedule and still provide great results.
Remember, everyone’s journey with physical activity and fitness is different–it’s essential to remember to be patient with yourself, maintain self-care practices and give yourself grace along the way. You got this!
