How to Make Fitness a Part of Your Daily Routine even in a busy life.

Commit to the process, embrace the progress

Madhav Bahl
11 min readJun 1, 2023

Is it really the lack of time, or the lack of time management?

One big problem that working professionals face — we think we don’t get enough time to maintain an active lifestyle. Sitting in front of desktop whole day is unavoidable. Maybe you can’t control your time sitting in front of a computer, but you can very well control your time outside it! Plan your off-work hours.

No, I’m not questioning your time management abilities, I’m just reminding you that time is a valuable resource, and it’s up to us to allocate it wisely. By evaluating how we spend our time and making conscious choices, we can create space for fitness in our daily routines.

Maintaining a sedentary lifestyle can have serious consequences on both physical and mental well-being. It’s important to recognize the importance of incorporating fitness into your daily routine and find ways to make it a priority.

In this blog post, we will explore why an inactive lifestyle is becoming a problem for working professionals, discuss the role of time management, and provide practical tips on how to make fitness a part of your daily routine 😉.

It’s not something optional…

Most people realize it when things start going out of control.

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Before we do anything, it’s essential to understand the ‘why’! Here’s why maintaining an active lifestyle is not a matter of choice but an extremely important requirement in your life.

1. Obesity

Taking control of your health, and breaking free of obesity is all in your hands — control your bad eating habits.

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Lack of physical activity combined with unhealthy eating habits can lead to weight gain and obesity.

Obesity is associated with numerous health problems, including heart disease, diabetes, high blood pressure, and even stroke that can lead to death in a few cases.

Yes, you SHOULD BE AFRAID! Four million people die of obesity every year — this number should be enough to make you scared! (Source: Forbes Health)

2. Cardiovascular Diseases

Protect your heart, make each beat count, and let exercise be the rhythm that keeps your cardiovascular health in tune.

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Inactivity increases the risk of cardiovascular diseases such as heart disease and stroke.

Lack of regular exercise weakens the heart muscle, impairs blood flow, and contributes to the development of plaque in the arteries.

3. Type 2 Diabetes

Sedentary lifestyle is the root cause of a hundred problems…

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Physical inactivity is a major risk factor for the development of type 2 diabetes.

Meta-analysis (10 studies) suggest there is a 112% greater relative risk associated with a large duration of sedentary behavior for type 2 diabetes. (Click here to read more)

Regular exercise helps regulate blood sugar levels, improves insulin sensitivity, and reduces the risk of developing this chronic condition.

4. Musculoskeletal Issues

To prevent all sorts of muscular pain, just sweat a bit everyday ;)

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Prolonged sitting and a lack of physical activity can lead to musculoskeletal problems such as back pain, stiff joints, and muscle imbalances.

Lack of movement weakens muscles, reduces flexibility, and contributes to poor posture.

5. Mental Health Disorders

Surprise! Lack of physical activity isn’t only bad ‘physically’ but also ‘mentally’

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An inactive lifestyle can negatively impact mental health.

Lack of exercise is associated with an increased risk of depression, anxiety, and other mental health disorders.

Regular physical activity helps boost mood, reduce stress, and improve overall mental well-being.

Quick task for you — go to any gym and you will find a few people who will be addicted to gym. Go and ask them — “Why are you addicted?” and you’ll most likely get a reply “It’s a therapy”

Remember — a healthy mind resides in a healthy body

How Can Working Professionals Make Fitness a Part of Their Daily Routines

So, I suppose the above points were enough to make you re-think about your bad lifestyle habits, but if you are still thinking how can you add working out to your routine, here are a few tips —

1. Leverage Technology

You don’t need any expensive and sophisticated devices to get fit, even the smallest and easily accessible mobile apps can help you get fit

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Technology can be a powerful tool in your fitness journey. Numerous mobile apps offer workout plans, tracking tools, and reminders to keep you on track.

You don’t need any expensive devices, your smartphone can do a great job in tracking your steps, fitness goals, monitor your progress and set achievable goals.

Here are the two apps I used some time back for my progress

  1. HealthifyMe (to track my daily calories)
  2. Strava (to track my evening jogs/runs)

Note — you won’t need to track your calorie intake for years, you just need to it for some time and after that you will know approximately how much calories/macros most of your food has. Personally, I just used the macro tracker for less than 25 days.

Additionally, social media platforms and fitness communities can provide inspiration, support, and valuable tips. Embrace the digital resources available to enhance your fitness routine.

Let me know if you want me to create a fitness group where we all can share our progress and motivate each other :)

2. Set Realistic Goals

Unrealistic goals can lead to burnout, injury, and disappointment. Remember, it’s about long-term health and enjoyment, not instant transformations. Be kind to yourself and embrace the journey!

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One biggest mistake people do when it comes to fitness is — they think they can have a body like their favorite celebrity in a week or a month.

Let me tell you a harsh reality, you can’t become Chris Hemsworth or Hrithik Roshan in a month, if you really want a body like that (naturally) — it’ll take you years!

Now, not all people have goals like that, there are multiple types of fitness

  1. Calisthenics
  2. Powerlifting
  3. Bodybuilding
  4. Yoga
  5. CrossFit
  6. Other sports (swimming, boxing, etc.)

Now only YOU can select what you want to do based on YOUR fitness goals.

Let’s say — you just want to lose weight, you probably want to do some mixture of cardio and weight training,

Let’s say — you actually want to look lean and gain good muscle mass, you can go for bodybuilding (while setting proper timeline in your mind — this isn’t going to happen in a week)

Let’s say — you just want to have an active lifestyle and while doing something you enjoy, maybe you can go for swimming, or cycling, etc.

So — the most important thing is — fitness is NOT just about going to gym — it’s about creating a lifestyle that matches your goals.

So, the very first thing that you need to do is ask yourself what are your goals, and then select an activity that matches with your goal which you enjoy (so that you don’t have to force yourself out of bed 5 AM each day!)

And once you’ve decided your goals, start small and gradually increase the intensity and duration of your workouts as your fitness level improves.

3. Prioritize Working Out

Don’t Prioritize Your Schedule, Schedule Your Priorities

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One big mistake that most people do when it comes to fitness or working out is thinking about it as something optional and an extra work.

Whatever you think of as an extra work — ultimately, you will stop doing it, it’s just a matter of how far you are pushing yourself.
Don’t think of it as something extra, and you will form a new lifestyle.

As I said in the above section — you have to form a lifestyle for yourself based on your interests and goals — just do whatever physical activity you like and it will never feel like you are pushing yourself.

One of my friends is crazy about playing soccer, you call him — who are you? What time is it? What work is he doing? Nothing matters to him, he will stop doing everything and go with you to play soccer. He doesn’t need to “push himself” for playing soccer.

That’s what happens when you truly enjoy something, and that’s what will happen when you start treating exercise as something important, as some time that you truly spend with yourself.

For starter, just schedule some time in your calendar just like you would any other important task or meeting.

By blocking out time specifically for physical activity, you’re more likely to follow through and make it a regular habit.

4. Choose Activities You Enjoy

Fitness isn’t just about gym

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I know I’ve said it above, but it’s so important that I will say it again, and I will say it a hundred times more — find something you enjoy!

Whether it’s dancing, swimming, cycling, yoga, or team sports, engaging in activities that bring you pleasure will make it easier to stick to your fitness routine.

When you truly enjoy it, you won’t have to find time for it, you will make time for it!

If you don’t know what to start with, experiment with different activities until you find what resonates with you.

5. Incorporate Physical Activity Throughout the Day

As they say, never miss any opportunity!

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Even if you can’t dedicate a chunk of time to exercise, there are plenty of opportunities to be active throughout the day.

  • Take the stairs instead of the elevator,
  • Go for a walk during your lunch break,
  • Do some stretching exercises at your desk,
  • Use standing desk for 30–60 minutes each day,
  • Go for a quick 5 minutes walk (say, in corridor) after every 30 minutes of work,
  • Park your vehicle a farther away so that you get to walk more,
  • Walk and talk instead of the boring desk meetings,
  • If you feel you have some free time during lunch, how about some push-ups done before lunch?

Look for ways to incorporate movement into your daily routine. Remember, the first goal is to get rid of a sedentary lifestyle!

6. Make Fitness a Social Activity

Fitness becomes more fun and achievable when you make it a social activity.

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Involve your friends, family, or colleagues in your fitness journey.

Join group fitness classes, organize walking or running clubs, or schedule active outings with your loved ones.

Not only will this make exercise more enjoyable, but it also helps to stay motivated and accountable.

Surround yourself with supportive people and enjoy the benefits of staying active together!

7. Quality over quantity, intensity over repetitions

No, you don’t need to be working out for hours daily, have 25 minutes? That’s more than enough!

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When time is limited, focus on high-intensity interval training (HIIT) or circuit training workouts.

These types of exercises combine short bursts of intense activity with brief recovery periods, allowing you to maximize your workout in a shorter amount of time.

We all go through times when we get super busy, at those times, even if you are able to take out just 25 minutes, that’s all you need.

When I have less free time, I do a high intensity training for 25 minutes, and I can feel it much more than a 90 minutes workout session, it’s actually a good idea to do HIIT in between sometimes.

8. Be Flexible and Adapt

You must have read in your high school, rigidity brings brittleness, flexibility brings strength.

Photo by Brett Jordan on Unsplash

Understand that life brings new things everyday, you can’t be rigid to your schedule always. Every day is different, and your schedule might need to be different based on that day.

Be flexible and adaptable, especially when things not go as expected.

If you miss a workout or can’t follow your usual routine, don’t get discouraged. Instead, find alternative ways to stay active and get back on track as soon as possible.

9. Take Care of Your Body

Sleep is the most important part of working out.

Photo by Kate Stone Matheson on Unsplash

Prioritize rest and recovery.

Ensure you’re getting enough sleep, fueling your body with nutritious foods, and staying hydrated.

Taking care of your overall well-being will enhance your energy levels and make it easier to incorporate fitness into your daily routine.

10. Track Your Progress

You can’t grow at anything that you can’t track!

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Keep track of your fitness journey by monitoring your progress.

Use fitness apps, wearable devices, or a simple journal to record your workouts, steps, or any other metrics that matter to you.

No, you don’t need any paid subscription or something, just go and write down your weekly progress on an excel sheet, that’s it!

Seeing your progress over time can be motivating and help you stay on track.

By following these tips, you can successfully make fitness a part of your daily routine, even in a busy life.

Remember, small changes and consistent efforts add up over time. Prioritizing your health and well-being will not only benefit you physically but also positively impact other aspects of your life, including your productivity, mood, and overall happiness.

So, take that first step, commit to making fitness a priority, and enjoy the countless rewards it brings to your life.

If you need any help from me, don’t hesitate to reach out, I’m active on Instagram and LinkedIn -


Feel free to drop a “Hi” if you want to connect :)



Madhav Bahl

I help 90,000 students and software professionals enhance their lifestyle, stay fit and grow in career 🚀