How to Fit In Exercise Without Carving Extra Time From Your Schedule

melanieexercise, General health, Healthy Lifestyle, Pelvic Floor, Physiotherapy, Registered Massage Therapy, self care, Sleep, strengthening, StretchesLeave a Comment

In a world where busy is celebrated and we are constantly over booking and overwhelming ourselves, it is no surprise that one of the most common challenges I hear to maintaining an exercise program is lack of time. 


Realistically most people should be incorporating 30 minutes of intentional movement daily to stay healthy, maintain a healthy body weight and to future proof their bodies. To put that into perspective, that investment into your health and wellbeing is only 2% of your day yet people still struggle to find the time.


What if instead of MAKING time for exercise you could FIND time? What if that time already existed in your daily routine and simply required a shift of perspective or routine?


Here is a list of ways you can achieve 30 minutes of exercise without carving out extra time in your day:


  • Cycle or walk to work and beat the traffic
  • Take the stairs instead of the elevator
  • Walk to a colleague’s office instead of sending an email
  • Play with your kids at the park instead of sitting on the bench
  • Run around the field while your kids participate in soccer or baseball practice
  • Do 10 squats every time you go to the washroom
  • Stretch in the shower
  • Read an article or report on a stationary bike 
  • Stretch or do a core workout while watching TV in the evening
  • Get your coffee to go and walk with a friend instead of sitting in the cafe
  • Choose a close by restaurant and walk instead or ubering to date night
  • Make date night active with a hike or game of tennis
  • Park at the furthest end of the parking lot 
  • Switch out your desk chair for a stability ball and do 3 core contractions every time the phone rings
  • Stand up and march on the spot while you are talking on the phone
  • Do 10 minutes of yoga or stretching instead of hitting the snooze button
  • Do sitting core or glute exercises while you ride public transit
  • Get off the subway or bus one stop early
  • Have a dance party in the kitchen while cooking dinner
  • Swap out evening tv for a family walk or bike ride
  • Choose a walk or a class over lunch at your desk
  • Get a treadmill desk (Ok this might be a bit extreme)
  • Set up a trainer and watch you favourite tv show from your bike
  • Instead of a big grocery shop, cycle to your local butcher and fruit stand every other day
  • Pull weeds in your garden instead of just sitting outside
  • Turn on your favourite song and rock out while cleaning the kitchen or bathroom
  • Challenge your family to a hula hoop contest instead of a board game
  • Coach or referee your child’s sports team instead of sitting in the stands
  • Challenge your co-workers to a lunch hour fitness initiative
  • Celebrate milestones with activities like ax throwing, an adult ninja gym or volleyball tournament instead of brunch or dinner (better yet…do both)
  • Pull your kids in a wagon instead of driving to the ice cream store 


Melanie Stevens Sutherland, Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist

Melanie is a graduate of McMaster University and brings 17 years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer.

Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery.

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If you would like to work with me directly, you can book an appointment in my schedule online.

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