Transitioning from the demanding schedule of an athlete to a ‘9-5’ job can be a huge adjustment for any person. However, maintaining a consistent workout schedule is so beneficial for your physical and mental well-being. When I made the transition from DI athlete to NBA Sales Representative, my biggest struggle was finding the time to workout. This was my first ‘real‘ job and I felt the need to catch up, especially since I didn’t have the typical work experience that my peers had. I worked extra hours, I volunteered for extra tasks and I worked as many games nights as I could. Even with more working experience today, I’m still so busy: I’m juggling a full time job, raising a toddler, growing a business, etc.
Not working out regularly can lead to a ton of health and wellness issues that you might not realize right away. It’s so important to prioritize workouts, which might mean changing your schedule to fit in a cardio or lifting session. Here are 15 strategies former athletes can use to squeeze in workouts during the week while juggling a super busy schedule.
How to Fit Workouts into a Busy Schedule
Morning Routine. Start the day with a workout session before heading to the office. Whether it’s a brisk jog, yoga session, or weightlifting, morning workouts set a positive tone for the day. Depending on the type of sleep I get, I prefer to wake up between 5:30am- 6:30am to workout.
Lunch Break Workouts. Utilize your lunch break to fit in a quick workout. Consider high-intensity interval training (HIIT) workouts or a short run around the block to maximize efficiency. If you can’t break a sweat, consider getting a walk in after you eat.
Active Commute. Incorporate physical activity into your commute by walking, cycling, or even running to work if feasible. This not only saves time but also doubles as exercise.
Desk Exercises. Incorporate simple exercises into your workday routine, such as seated leg lifts, desk push-ups, or stretching exercises to keep your body moving while at your desk.
Stair Climbing. Opt for the stairs instead of the elevator whenever possible. Climbing stairs is an excellent way to sneak in some cardiovascular exercise and tone leg muscles throughout the day.
Post-Work Workouts. Schedule workouts immediately after work to avoid procrastination. Join a fitness class or hit the gym before heading home to unwind. Heading straight to the gym after work is clutch for me, as I’ll easily get distracted stopping off at home.
Weekend Warrior. Make the most of weekends by engaging in longer workouts or outdoor activities like hiking, biking, or playing sports with friends or family.
Accountability Partner. Partnering with a friend or colleague who shares similar fitness goals can provide motivation and accountability to stick to a workout routine.
Home Gym Setup. Create a dedicated space for exercise at home with essential equipment like dumbbells, resistance bands, or a yoga mat. This allows for convenient workouts even on busy days.
Split Workouts. Break up workouts into shorter sessions throughout the day if time is limited. Ten minutes of exercise multiple times a day still yields significant health benefits.
Active Meetings. Propose walking meetings or standing discussions to incorporate physical activity into work-related gatherings. This encourages productivity and creativity while burning calories. Let’s be honest- anything is better than sitting all day.
Fitness App. Explore fitness apps that offer guided workouts tailored to your schedule and preferences. Many apps provide quick yet effective workouts that can be done anywhere, anytime.
Corporate Wellness Programs. Take advantage of workplace wellness programs or gym memberships offered by your employer. These initiatives often provide discounted rates or onsite fitness facilities for employees. This can be very beneficial if you’re sticking to a budget and/or have easy access to facilities close to work.
Family Fitness. Involve family members in physical activities like evening walks, bike rides, or group workouts. This not only promotes bonding but also sets a positive example for loved ones. This is a really great way to mix it up after work, especially when the weather is great outside.
Mindful Movement. Incorporate mindful movement practices like tai chi, Pilates, or meditation into your routine to improve flexibility, reduce stress, and enhance overall well-being.
By implementing these strategies, former athletes can maintain their fitness levels and prioritize their health while navigating the demands of a 9-5 job. With dedication, creativity, and a bit of planning, staying active and fit is achievable, even in the midst of a busy work schedule. Remember, consistency is key, and every effort towards staying active contributes to a healthier and happier lifestyle.