How to Fit Workouts into the Workday

by Denise Austin, Contributor to Exercise & Fitness on

Do you work full-time? This may be one reason you’ve been unable to commit to workouts. In fact, a study by the American Heart Association showed that those of us who are at the office 40 hours a week or more are far more likely to spend our free time relaxing on the couch than getting in a good workout. Interestingly, the workers in the study reported that it was emotional exhaustion, not hard physical labor, that had them reaching for the remote control.

But take heart having a job doesn’t have to mean giving up on your quest to get fit. You can get a workout in without quitting your day job, the experts say. One smart suggestion? Break down your daily workouts into 10-minute mini sessions so they’re easier to squeeze into your lunch hour or other breaks. For example, try a few stretches and aerobic moves when you wake up, a brisk walk before lunch at the office, and an early-evening yoga session.

Another wise move is to simply turn off the TV, computer, or video game so you can use your downtime more productively. You can do it! And think about it: If you sat in an office chair for hours, the last thing you should do is sit right back down in front of the TV. Get moving you’ll feel better physically and emotionally. Give it a try!


Mary T.
Mary T.3 years ago

take a ten minute walk during break time, use to do it but don't have the time anymore :(

ii q.
g d c.4 years ago

easier said than done...
isn't this why they invented wii? :-)

Susan S.
Paul Stephan4 years ago

So easy.

Amber Beasley
Amber Beasley4 years ago


KS Goh
KS Goh4 years ago

Thanks for the article.

KS Goh
KS Goh4 years ago

Thanks for the article.

Sheri P.
Sheri P.4 years ago

good point...if you sit all day at work, the last thing you need to do is sit on the couch to watch tv...get active! thanks for the reminder!

Joan Mcallister
4 years ago

Thanks for an interesting article.

Kathy K.
Kathy K.4 years ago

Thanks. I sure need to figure out how to do this.

Sheri K.
Sheri K.4 years ago

Nice to know. Even those who do not work need to try to fit in a exercise routine if possible at least three times a week. I am not one to do that...but I need to get myself to get into the habit of it or my muscle tone will be weak in my older aged days!