How to Find Time to Work Out (Even When Life Is Busy)

Between work, errands, family, and just trying to stay sane, carving out time to exercise can feel impossible. You know movement matters—especially if you're trying to lose weight, boost your heart health, or just feel better in your own body. 

But how do you make time for it when your to-do list in never-ending? 

here's the good news-you don't need hours at the gym to make a difference. Even short bursts of activity can add up. In this article, Archbold bariatric surgeon Dr. Mary Kate Hanisee shares practical ways busy adults can incorporate fitness into their daily lives. 

Why Working Out Matters—Even in Small Doses

Exercise does more than help with weight loss. It lifts your mood, reduces your risk of disease, improves your sleep, and boosts your energy. And you don't have to run marathons to see results. 

"I always tell my patients: consistence matters more than intensity," says Dr. Hanisee. "Even 10 minutes a day is a great start, especially if you're just getting back into a routine or recovering from bariatric surgery.'

Start by Looking at Your Schedule—Not Your Excuses

The first step? Be honest with yourself about how you spend your time. Scroll through your screen time app. Look at your calendar. Are there 15- or 20-minute windows you could repurpose for a walk or stretch? 

"You don't need a full hour," says Dr. Hanisee. "A few small shifts—like waking up 20 minutes earlier or swapping a second Netflix episode for a short workout—can make room for movement."

Make Movement a Habit, Not a Chore

One reason workouts fall off the radar? They feel like one more thing on your plate. However, if you can link exercise to something you already do, such as walking during phone calls or doing squats while your coffee brews, it starts to feel more natural. 

Try these habit-stacking ideas:

• Walk your dog an extra block.
• Do a quick yoga stretch right after brushing your teeth.
• Dance to one song while you're cooking dinner.

"We often overcomplicate exercise," Dr. Hanisee adds. "But it can be simple. It just needs to become part of your daily routine."

Set Realistic Goals That Fit Your Life

Instead of aiming for 5 workouts a week right away, start with a smaller goal. Can you move your body 3 times a week for 20 minutes? Can you walk after lunch every workday?

"The all-or-nothing mindset can be a huge barrier," Dr. Hanisee says. "I encourage patients to focus on progress, not perfection. One walk is better than no walk."

And don't forget to celebrate those wins, not matter how small. They're building blocks to better health. 

Lean on Tools That Keep You Accountable

Whether it's fitness app, a walking buddy, or a smartwatch, accountability helps. If you're more motivated by community, consider a group class or even a virtual challenge with friends. 

"Support is a huge part of success, especially for bariatric patients," says Dr. Hanisee. "When others are cheering you on—or doing it with you—it's easier to stay on track."

Your Health Is Worth Prioritizing

Finding time to exercise doesn't mean overhauling your life—it means recognizing that your health matters. And the more energy you invest in caring for yourself, the more energy you'll have to care for everything (and everyone) else. 

"Movement is medicine," says Dr. Hanisee. "No matter how busy you are, there's always a way to make a little time for your health."

Ready to Take the First Step?

If you're considering weight-loss surgery or struggling to find an options that works for you, our team is here to help. Schedule a consultation with Dr. Mary K. Hanisee at Archbold Bariatric Surgery and Weight Loss Management in Thomasville. We'll help you build a plan that fits your life—and your goals. Call us at (229) 226-8881 or visit our website to learn more.