Despite the 5.15 hours of daily leisure time that the 2023 American Time Use Survey reports that we have, it often feels like we struggle for every spare minute we can get for self-care beyond a daily shower.1 According to one study, “not enough time” is the number one reason people give for struggling to reach fitness or health goals.2 We all have the same 24 hours a day but since our obligations can vary dramatically, let’s explore some ways to navigate a busy schedule with physical activity.
Employ quick workouts
Take advantage of HIIT (high intensity interval training)-style workout activities that can be done at home, in the office, or in the gym. It doesn’t have to be fancy, and it doesn’t have to be more than bodyweight exercises. Thirty jumping jacks or a quick set of 10 burpees is enough to get the heart pumping when you’ve only got five minutes. If you have 15–30 minutes, utilizing one space with multiple exercises using the same piece of equipment is a way to get more in with less time (e.g., dumbbells only). Many gyms offer training sessions for as little as 30 minutes or a circuit room where multiple machines are strategically placed next to each other to maximize your time.
Movement breaks
The body is not meant to sit or stand in one position for hours. In fact, studies show that we can reduce fatigue and injury potential by combining sitting and standing.3 I recommend alternating between sitting and standing each hour for simplicity’s sake. For the business team, that may mean a sit-stand desk or riser so that every other hour the body gets a chance to change positions. Also, set a timer on the hour (many smartwatches have this feature) to move the body: get a drink of water, deposit some water, grab a quick snack, or simply stretch. There are many stretches that can be employed while sitting in a regular chair or in a door jamb. Taking a lunch hour power walk or stretch sesh can help prepare the body for the afternoon.
Incorporating activity
Look for ways to bring extra movement into your regular routines. Non-exercise activity thermogenesis (NEAT) contributes to weight loss and overall health improvement through small increments of higher activity levels.4 When they say “something is better than nothing,” it’s really about NEAT activities such as parking further away in lots, choosing the stairs, carrying groceries, gardening, walking or pacing while on the phone, fidgeting, combining TV time with movement, washing your car, and housekeeping/chores. Simply moving the body more helps with systemic functions from improved sleep to heart health.
Group activities
One great way to incorporate activity is to be around active people! Taking a lunchtime walk with a coworker provides activity and accountability. Morning huddle stretches or exercises, such as “everyone does five to 10 body squats together,” is a way to get the office culture more in tune with being active. Consider going to a group class or even starting your own 30-minute exercise groups among colleagues for accountability and motivation. Some studios offer small group-specific activity classes such as kickboxing or yoga, while many gyms offer larger group classes for less than an hour with childcare options. Getting family to participate in an activity can help to relieve any feelings of guilt that often accompany parents who take time away from the family for physical activity. Roller skating nights, badminton matches, and backyard basketball are all great activities that increase cardiovascular health and are a foundation for regular physical activity.
Mind-body connection
It’s widely known that routine exercise improves systemic health, weight management, mood enhancement, stress reduction, and sleep, but what can be forgotten about is its benefit to the brain. Studies show that regular exercise improves brain elasticity and increases blood flow for enhanced memory and mental acuity.5 When we prioritize physical activity as part of self-care, we’re actually preparing our body and mind for improved patient care with less margin for error. There are other contributing factors to mind-body connectivity—from breathing and meditation to mobility work to increase joint strength integrity.
Editor’s note: This article first appeared in Clinical Insights newsletter, a publication of the Endeavor Business Media Dental Group. Read more articles and subscribe.
References
- American time use survey—2023 results. News release. US Department of Labor, Bureau of Labor Statistics. June 27, 2024. https://www.bls.gov/news.release/pdf/atus.pdf
- Koh YS, Asharani PV, Devi F. et al.A cross-sectional study on the perceived barriers to physical activity and their associations with domain-specific physical activity and sedentary behaviour. BMC Public Health. 2022;22(1):1051. doi:10.1186/s12889-022-13431-2
- Pejcić N, Jovicić MĐ, Miljković N, Popović DB, Petrović V. Posture in dentists: sitting vs. standing positions during dentistry work--an EMG study. Srp Arh Celok Lek. 2016;144(3-4):181-187.
- von Loeffelholz C, Birkenfeld AL. Non-exercise activity thermogenesis in human energy homeostasis. In: Feingold KR, Anawalt B, Blackman MR, et al., eds. Endotext [Internet]. MDText.com, Inc.; 2000-.
- Di Liegro CM, Schiera G, Proia P, Di Liegro I. Physical activity and brain health. Genes (Basel). 2019;10(9):720. doi:10.3390/genes10090720
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