5 Practical Ways to Find Time for Exercise
May 06, 2019 | Abigail Mckay

5 Practical Ways to Find Time for Exercise

The majority of adults today have a basic understanding of the benefits regarding exercise and the impact it has in reference to whole body wellness. However, awareness and action have yet to be bridged in order to prevent the majority of chronic medical conditions today. The Center for Disease Control (CDC) advertises that a healthy diet, eliminating smoking, and 30 minutes of activity 5 days a week greatly reduces the risk of chronic medical conditions, such as heart disease, stroke, diabetes, and cancer.

Even with this knowledge, it has become increasingly difficult to act on this information in our hectic day-to-day life. So, how can you achieve an active lifestyle while working that 9-5 and balancing work, school, and children? Below, we will be discussing 5 practical ways to implement 30 minutes of activity 5 days a week.


1.  Take the stairs while at work

Yes, the elevator is convenient and a time saver, but instead of jumping right on, try to find another person to walk the stairs with at work. Finding another person encourages accountability so you don’t have to jumpstart your health alone.

2.  Walk during your lunch break

Most working individuals receive at least an hour lunch break. Instead of spending an entire hour eating, try breaking up your lunch break into 30-minute increments. Give yourself 30 minutes to eat lunch and 30 minutes to walk outside your office building. Raining? Try walking inside the office building or walking the stairs.

3.  Workout before work

Most individuals are already up early in order to get themselves and their families ready for the work or school day. Wake up 30 minutes earlier and go for a walk or run around your house or apartment complex. Another option is to go to your local gym for a quick workout.

4.  Clean your house

Cleaning your house can definitely count as exercise considering a thorough clean typically takes at least 30 minutes. This activity incorporates walking from room to room, squatting to clean the floor or shower, and working on upper arm strength while scrubbing the tub or tiles.

5.  Active date nights

Rather than a movie or show, try doing dinner and dynamic activity, such as indoor rock climbing, trail riding or walking, roller skating, ice skating, trip to the zoo, putt or frisbee golf.

These are a few activities to incorporate into your daily life in order for you to achieve your goal of 30 minutes of activity 5 days a week. The most important part of implementing physical activity as preventative medicine is forming habits of motion rather than idleness.


Shifa4U provides an annual health lab test package in Pakistan that is encouraged once a year to review your overall health and wellness. To order this annual health package, visit our website Shifa4U or call us on 042-111-748-748.



Recommended Packages

Abigail Mckay

Abigail has been a nurse for five years, and throughout her time as a nurse, she has worked in multiple medical-surgical units as well as spent time in the infusion therapy clinic and endoscopy lab. She is passionate about preventative medicine through patient education regarding nutrition and exercise. Due to her passion, Abigail has gone on to earn two certifications including a certification in medical-surgical nursing (CMSRN) and a certification in holistic nursing (HNB-BC), in hopes of being able to better serve her patients. Abigail earned her Bachelor of Science in Nursing from Liberty University in Lynchburg, VA and now bettering patient education in the healthcare system through partnering with American TelePhysicians.