How Busy Entrepreneurs Can Find Time for Exercise

Share this article

Finding time for exercise as a busy entrepreneur
Finding time for exercise as a busy entrepreneur

An average day for an entrepreneur is a day spent managing to-do lists, dealing with awkward clients and customers, trying to reach deadlines, and of course replying to hundreds of emails.

It can sometimes feel like there’s no time to have an outside-of-work life, let alone an exercise routine. However, exercise doesn’t have to be a 30-minute intense session at the gym to make a difference to your health. Here are some brilliant ways to include exercise in your busy day without kidnapping you from your other responsibilities (at work, home, or otherwise).

1. Question How You Actually Use Your Spare Time

Did you know the most common excuse for not exercising is “I don’t have the time”? You only need to exercise for roughly 30 minutes a day — that’s close to 2% of your day. Instead of watching Parks and Rec when you come home from work or hitting the snooze button every morning, spend 30 minutes doing a few push-ups or a few crunches. A half-hour of exercise will make you feel more awake than an extra half-hour of sleep or binge watching.

2. Do Morning Exercises for a More Productive Day

Preparing your body and mind in the morning is an insanely easy way of creating more free time. Physical exercises (or even brain exercises as a secondary option) will ensure that your brain works efficiently throughout the day, turning out better results in shorter spaces of time, and thus creating more free time to exercise.

Do you ever have those sluggish 10-hour workdays where your brain feels foggy and you’ve achieved virtually nothing? Exercising in the morning will improve your mental clarity and ensure that you’re utilizing your work hours to the max.

3. Go for a Lunchtime Walk Without Any Devices

A device-free lunchtime stroll

Most entrepreneurs spend way too much time at their desks. Even break times are usually spent in front of a computer. Take a break from checking emails! Go for a walk during lunch time; it may not feel like a sweaty workout but a lunch time stroll is much better for your health and fitness than sitting on a chair, gradually building up attention fatigue. Leave devices at the office and give your body and mind a chance to heal itself.

4. Walk Or Run Part of Your Journey Home

Swapping family or commuting times for walking

One of the most stressful chapters in an entrepreneurs’ day is traveling to and from the office (enough to induce stress before you’ve even started work!). Packed trains and buses during rush hour are killer; instead try walking, jogging, running or even cycling to and from work. Sometimes the rush-hour traffic can make your journey much longer than a walk!

Alternatively, you could combine an active evening routine with family time (again, such as going for a walk).

5. Organize Physical Activities at Work

Schedule work activities

Exercise can feel like a bit of a chore sometimes, especially when you’ve had a supremely awful day, but exercise doesn’t have to be boring. You can make it more fun by organizing work events with your colleagues. Perhaps trial-run a “Half-Day Friday” event where the office plays a friendly match of football/soccer, or see how the team feels about doing charity runs.

6. If You’re Physically Bound, Exercise Mentally

Exercising your mind (with meditation, brain games or even a simple 5-minute time-out) doesn’t only reset your mental wellbeing, it can also make hormonal and muscular improvements to your physical body. Stress weakens your immune system and undoes the benefits acquired from any previous exercises, such as a healthy heart.

7. Create a Culture of Fitness At Work and At Home

If you can’t organize activity-based events at work or at home, don’t be discouraged. People have commitments of their own — your schedule won’t always align with theirs. Instead, make your own workout a topic of conversation and ask others about theirs.

Getting excited about exercise and talking about the benefits with others will keep you (and them) motivated to carry on, even encourage you to one-up your work colleagues. Ask them how much they’re benching or how many miles they ran last night and try to beat it. Creating a culture of fitness like this tends to work very well in both teams and families.


It’s so easy to come up with excuses not to exercise when you’re a busy entrepreneur — “I don’t have time”, “I’m too stressed and tired”, “my job requires me to sit down.” You may even truly believe them, but in actuality there are opportunities for exercise everywhere you go. Even if it means taking the stairs instead of the elevator, or alighting from the bus one stop earlier and walking for the rest of your journey.

Remember, you only need to free 2% of your day, the same amount of time spent checking your emails in bed!

Frequently Asked Questions (FAQs) About Finding Time for Exercise as a Busy Entrepreneur

How can I incorporate exercise into my busy schedule as an entrepreneur?

Incorporating exercise into a busy schedule requires a bit of planning and creativity. Start by identifying pockets of free time in your day. This could be early in the morning before work, during lunch breaks, or in the evening after work. Short, high-intensity workouts can be very effective and can be done in as little as 20 minutes. You can also consider active commuting, like cycling or walking to work, or doing desk exercises while at work. Remember, the goal is to stay active, not necessarily to hit the gym every day.

What are some quick and effective workouts for busy entrepreneurs?

High-Intensity Interval Training (HIIT) workouts are great for busy entrepreneurs. They involve short bursts of intense exercise followed by short recovery periods. They can be done in under 30 minutes and are very effective for burning calories and improving fitness. Other options include circuit training, bodyweight exercises, or even a quick run or brisk walk. The key is to choose a workout that you enjoy and that fits into your schedule.

How can I stay motivated to exercise when I’m busy with my business?

Staying motivated to exercise can be challenging when you’re busy with your business. Setting specific, measurable, achievable, relevant, and time-bound (SMART) fitness goals can help. You can also try finding a workout buddy, joining a fitness class, or hiring a personal trainer. Remember, exercise is an investment in your health and well-being, and it can actually boost your productivity and energy levels.

Can exercise help me be more productive in my business?

Yes, regular exercise can boost your productivity in several ways. It improves your physical health, reducing the risk of illness and boosting energy levels. It also improves mental health, reducing stress and improving mood. Furthermore, exercise can enhance cognitive function, improving memory, attention, and creativity. All these benefits can translate into better performance in your business.

I don’t have a gym membership. Can I still exercise effectively?

Absolutely. While gyms offer a variety of equipment and classes, you can still get a great workout without a gym membership. Bodyweight exercises, like push-ups, squats, and lunges, can be done anywhere. You can also invest in some basic home workout equipment, like dumbbells or resistance bands. Walking, running, and cycling are also great options that require no equipment.

How can I balance my diet with my exercise routine?

Balancing your diet with your exercise routine is crucial for optimal health and fitness. Try to eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Stay hydrated, especially around your workouts. If you’re trying to lose weight, create a calorie deficit by burning more calories through exercise than you consume through food. If you’re trying to gain muscle, you may need to increase your protein intake and overall calorie consumption.

Can I exercise while traveling for business?

Yes, you can still exercise while traveling for business. Many hotels have fitness centers, and some even offer in-room workout equipment or fitness classes. You can also do bodyweight exercises in your hotel room, or go for a run or walk in the local area. Remember, the key is to stay active, even if you can’t stick to your usual workout routine.

How can I prevent injuries while exercising?

To prevent injuries, always warm up before your workout and cool down afterwards. Use proper form and technique, and don’t try to lift too heavy or push too hard too soon. Listen to your body and rest if you feel pain or discomfort. If you’re new to exercise, consider working with a personal trainer to learn the basics.

How can I track my progress and stay accountable?

Tracking your progress can help you stay motivated and accountable. You can use a fitness tracker or app to track your workouts, steps, and calories burned. You can also keep a workout journal or log. Setting specific fitness goals and regularly checking in on your progress can also help.

How can I make exercise a habit?

Making exercise a habit takes time and consistency. Start by setting a regular workout schedule and sticking to it. Make your workouts enjoyable by choosing activities you like and mixing things up to avoid boredom. Over time, regular exercise will become a part of your routine, just like brushing your teeth or having breakfast.

Rebeka BerginRebeka Bergin
View Author

I’m a nutritionist and lifestyle blogger at Nomad Noms, currently writing nutrition guides for digital nomads whilst travelling the globe with my husband.

Share this article
Read Next
Get the freshest news and resources for developers, designers and digital creators in your inbox each week
Loading form