How much exercise you need as a busy adult

Between work, family, social commitments, and life admin, it can feel impossible to squeeze in exercise as an adult. And when social media is full of people spending hours at the gym or on epic hikes, it’s easy to feel like you’re falling short. But in reality, you don’t need to spend every waking minute working out to improve your overall health.

Getting active can:

• Lower your risk of type 2 diabetes and some cancers
• Improve heart, lung, and muscle health
• Help manage anxiety, depression, and stress

Experts say you only need 150 minutes of moderate-intensity physical activity per week – that’s a little over 20 minutes a day! So, how do you make it work in a packed schedule? Here are five simple ways to fit exercise into your routine.

1. Find an exercise you actually enjoy

If you’re forcing yourself through workouts purely out of obligation, they’ll be the first thing to go when life gets busy. Instead, experiment with different exercises and activities until you find one that clicks. Maybe it’s walking to a scenic sunrise spot, rock climbing, dancing, or surfing. Maybe it’s a team sport or a hike on the weekends. The more you enjoy it, the more likely it’ll become a natural part of your life.

2. Schedule it like an important meeting

The best way to make exercise happen? Schedule it in. Treat your workouts like an important meeting or appointment. Look at your weekly calendar and plan specific times for exercise. Then keep your gym bag in your car or your workout gear at work so there are no excuses when the ‘appointment’ rolls around.

3. Start small

Launching straight into an hour long intense workout is really daunting and can cause you to quit out of discouragement. Remember that any physical activity is positive! So start small and take the stairs instead of the elevator, park further away from your destination, or do a 10-minute workout at home. If it raises your heart rate it can boost your health and energy levels.

4. Make your time work a bit harder

Look for hidden opportunities in your day to get active. If possible, cycle, run, or walk to work. If you live too far from work, use your lunch break to take a walk, a short run, or a quick gym session. It can even give you an energy boost for the rest of the day. Try walking and talking during work phone calls – for a nice break from being glued to your chair.

5. Use technology to your advantage

Apps and online workouts mean you can exercise anywhere, anytime. There are countless diverse and effective workouts that fit into busy schedules – whether it's yoga and pilates, a bodyweight workout, or a quick HIIT session. Removing travel time to a gym makes it easier than ever to stay active.

Finding the right balance

Finding balance in our busy lives might seem daunting, but it’s so important for overall health and wellbeing! At nib, we know that long-term health isn’t just about one-off decisions. It’s about consistent, informed choices that help shape a healthier future. My nib app members have access to nib Balance, our health tool that gives a personalised health score and expert guidance that’s actually practical and achievable.

Learn more about Balance here