Does finding time to exercise feel like just another task on your endless to-do list?
Between work, family responsibilities, and daily stress, physical activity often slips to the bottom. But the data tells a powerful story: staying active isn’t just important—it’s essential.
May is National Physical Fitness and Sports Month, making it the perfect time to take a closer look at the statistics—and, more importantly, explore how you can realistically fit movement into a busy life.
The State of Physical Activity: A Wake-Up Call
Regular physical activity is one of the most important things you can do for your health—yet physical inactivity is more common than many realize.
Nationally, only 1 in 4 adults meet the recommended guidelines for both aerobic and muscle-strengthening activity. Among teenagers, the picture is even more concerning, with just 1 in 6 high school students meeting these guidelines.
The reality? Most people aren’t getting the movement their bodies need to stay healthy.
The Hidden Problem: Too Much Sitting
Even for those who exercise occasionally, sedentary behavior is a growing concern.
Americans spend an average of 9.5 hours per day sitting—at desks, in cars, and at home. This prolonged inactivity has serious consequences:
- Excess sitting is linked to higher risks of heart disease and other chronic conditions. Each additional 2 hours of sitting per day can increase the risk of obesity by 5% and diabetes by 7%.
- Physical inactivity contributes to 1 in 10 premature deaths in the United States.
- Simply adding 10 minutes of moderate-to-vigorous activity per day could prevent an estimated 110,000 deaths annually.
- Low activity levels are also associated with $192 billion in annual healthcare costs in the U.S.
Why Physical Activity Matters More Than You Think
Movement benefits both your immediate well-being and long-term health.
Immediate benefits
Even a single session of moderate- to- vigorous activity can:
- Improve sleep quality
- Reduce anxiety
- Lower blood pressure
Long-term benefits
Regular physical activity can:
- Reduce the risk of dementia, including Alzheimer’s disease
- Lower the risk of depression
- Decrease the likelihood of heart disease, stroke, and type 2 diabetes
- Reduce the risk of eight types of cancer
- Help prevent weight gain
- Strengthen bones and reduce fall risk
- Support a healthy immune system
The takeaway: physical activity isn’t just about fitness—it’s about longevity and quality of life.
The Reality: Why It’s Hard to Stay Active
If you’re juggling a full-time job and other responsibilities, you’re not alone. The barriers are real:
- Long work hours and commuting
- Family obligations
- Mental fatigue after a busy day
- Limited time for structured workouts
For many professionals, finding time for movement means rethinking when and how it happens. As Spencer Felix, Account Director at BSI and avid runner, puts it:
“As I juggle my ever-changing daily responsibilities, one constant in my routine is starting the day early with some type of movement. There’s definitely an adjustment period when you begin waking before sunrise, but over time, your body adapts. What starts as a challenge becomes a reward: quiet moments, a peaceful sunrise, and a sense of accomplishment before the day even begins. It’s become one of my favorite parts of the day.”
While it may be challenging to find time for exercise, the good news is you don’t need hours at the gym to make a difference, you just need to be more intentional with how you use your time.
Motivation is another common barrier to regular physical activity, especially when energy is low after a long day. Many people start with good intentions, but without immediate results or accountability, it can be difficult to stay consistent. When asked how he stays motivated, Felix shared, “Initially, motivation was required for me to stick with it. However, I’ve learned that as I’ve become more consistent, the need for motivation fades. Exercise has become so ingrained in my daily habits that even when I’m sore or tired, I rarely consider skipping it. And on the days, I do feel like staying in bed, I’ve pushed through enough times to know how good I’ll feel afterward.”
This highlights an important truth: motivation may help you get started, but consistency is what carries you forward. Building routines, finding activities you enjoy, and creating accountability can make movement feel less like a chore and more like a natural part of your day.
How to Fit Physical Activity into a Busy Schedule
1. Break it into Small Chunks – You don’t need a full hour at once. Try:
- 10-minute walks during breaks
- Short home workouts in the morning or evening
- Even brief activity adds up toward the recommended 150 minutes per week.
2. Turn Daily Tasks into Movement – Make activity part of what you’re already doing:
- Take the stairs instead of the elevator
- Park farther away
- Walk while taking phone calls
- Small changes can significantly reduce sedentary time.
3. Schedule It Like a Meeting – Treat exercise as non-negotiable
- Block it on your calendar
- Set reminders
- Commit to it like an appointment
- Consistency matters more than intensity.
4. Use “In-Between” Time – Those small gaps in your days are opportunities:
- Stretch while watching TV
- Do bodyweight exercises while cooking
- Walk during your child’s practice or activities
5. Combine Social Time with Activity – Instead of sitting:
- Go for a walk with friends
- Schedule active family time (bike rides, hikes, sports)
- This helps you stay connected and active.
6. Focus on Progress, Not Perfection – You don’t need a perfect routine.
- Start with 2 to 3 days per week
- Gradually increase activity
- Celebrate small wins
Remember, doing something is always better than doing nothing.
The statistics are clear. Most people aren’t getting enough physical activity, and the health risks are significant. But there’s good news: even modest increases in movement can deliver meaningful benefits.
You don’t need to change everything – just start where you are.
In a busy world, physical activity shouldn’t feel like a burden—it should be a tool that helps you feel better, think clearer, and live longer.
Take the First Step
This month, let’s improve the statistics – together. You can
- Take a 30-minute walk
- Try a new sport or fitness class
- Do a home workout
- Spend time outdoors – hiking, biking, or playing games
If you’re just starting out, Felix suggests finding a group of like-minded people to exercise with. He explains:
“I grew up playing sports, but once I got into the ‘real world,’ my exercise routine fell by the wayside. I would sign up for a 5K or half marathon here and there, do a little training, run the race, and then stop running until I signed up for the next one. It wasn’t until I started running with a group of guys who were consistently training and participating in races that I finally hit my stride with regular exercise.”
What will you do today to get moving?