If your schedule is as crazy busy as mine, then you struggle to find the right time for your daily workout session. Even 20 minutes of physical activity can drastically improve your mood, mindset, and overall well-being. (Which is good for you, and those around you, such as your boss, your kids, and your significant other). Working for extra-long hours may wreak havoc on your diet, sleep, and exercise routine. It is important to find the best workout time that fits into your schedule. For some, that may mean exercising right before work, for some it might be sneaking a 15-minute walk during lunch break, while for others it may mean working out after working hours.

Any movement is beneficial to your health, and each time you show the initiative to exercise you’re modeling healthy behavior for your children and spouse. Here are 3 strategies you can use to get fit even on a busy schedule

1. Exercise first thing in the morning

If you feel tired, moody, or drained before a night shift, exercise may do you more good than that large coffee or energy drink. Exercise fights stress and anxiety, improves your endurance, concentration, and focus, and boosts your energy and mood. Before you head to work, spend at least 20-30 minutes performing some form of cardiovascular activity such as a home workout or a quick gym session. You may notice improved alertness while on the job. In addition to exercise, eating a healthy, well-balanced breakfast goes a long way in increasing your energy levels throughout the day.

Related: 5 Quick Healthy Breakfast Ideas for The Week

2. Try it during your lunch break

If you have time, go for a walk 10–15-minute walk during your lunch break. This can rejuvenate you mentally and physically. First, take a good hard look at your current habits before work, during breaks, and right after you log in or clock out. Replace less desirable routines like scrolling through social media or answering work emails after hours with a bit of exercise. As I had mentioned earlier, maximizing your energy levels is quite dependent on what you eat, in addition to keeping fit. Organic foods such as fruits, greens, bananas, organic meats, etc., will fuel your energy more than processed foods.

Related: 9 Weight Loss-Friendly Foods I Eat Every Day

3. Workout before sleeping

Sleep and exercise go hand-in-hand more than you may think. Light-to-moderate exercises before sleeping time have been proven to aid with sleeping disorders, reduce anxiety and stress, as well as enhance the quality of sleep. For some people, exercise increases their energy while for others it helps put them to sleep. If your shift ends around 6 a.m. or 7 a.m., spend some time working out or performing light stretches or yoga to help ease stress and tension from your workday. Working up a good sweat is a sign that your body is getting warm and allowing time to cool down fully can be beneficial in prepping your body to relax and sleep.   It’s normal to feel exhausted after a long day’s work. At such times, it is easier to perform HIIT workouts, because they can be done in 20 minutes. If you missed my previous post on HIIT workouts, click the link on the tab below.

Related: HIIT Workouts for Beginners: No Equipment Required

The bottom line

Between work and family responsibilities, a daily trip to the gym can be tough going. That doesn’t mean you still can’t get in a good muscle-building workout. You’ve just got to be a little creative when it comes to your exercise regimen. It’s during those busy days when you feel like you’re running out of time, your workout becomes more important than ever. The best time of day to work out on a busy schedule is largely dependent on the preference of the individual.

You’re more likely to exercise regularly if you find an activity you enjoy. If you can't make it to a gym, save time and money by downloading a free workout app. No matter which time of day you choose, treat exercise as if it's an important appointment you cannot miss. If it helps, team up with a workout buddy to keep you motivated. It’s better to start small and create a plan you can stick to long-term than to go all-out now but fall off later. 

If you like this post and find it share-worthy – which I hope you do – please share. Tag #smodernhealth on Instagram and don’t forget to check out my other blog posts!