A few basics. You can find the full version in the ebook „How to Train with a Busy Schedule” available in our store. We encourage you to purchase it!

Let’s start with the basic question.

Why is it worth training, even with a busy schedule? Regular physical activity has many health benefits, both physical and mental, and its absence increases the risk of non-communicable diseases and other unwanted health effects. I would like to present the most compelling argument to my thesis – according to WHO data, inactive individuals have a 20% to 30% higher risk of death compared to active individuals. These numbers are thought-provoking. The benefits of regular physical activity are numerous, including:

• Improved physical fitness
• Improved cardiometabolic health
• Improved bone health
• Improved cognitive performance
• Improved mental health
• Reduced body fat
• Reduced risk of gestational hypertension and gestational diabetes in pregnant women, postpartum complications

According to WHO, to prevent the negative effects of a sedentary lifestyle, we should devote a minimum of 150-300 minutes of physical activity per week, depending on the age group. Even the smallest amount of physical activity is better than none. Our bodies are made to move and develop our muscular system. Any form of training/activity is good, regardless of age or gender.

In this article, I want to encourage you to engage in physical activity as frequently as possible, even with minimal available time. In today’s world and with the availability of various forms of activity that the world offers, I am convinced that everyone can find something suitable for themselves. The key is to place physical activity high on your list of priorities in your mind. Note down upcoming events and find space to perform the activity. Organizing your day in a calendar, but mainly in your head, will help set aside time for a well-deserved workout. It is worth emphasizing that the schedule should be feasible. Do not plan anything beyond what is realistically possible to complete.

Physical activity can include:

• A series of sit-ups and push-ups done in a 5-minute break during computer work
• Fast walking/bicycling during a commute to or from work instead of driving a car
• A walk with family in a nearby park
• Mobility exercises during evening reading
• Strength training at the gym during a lunch break or before/after work
• A morning visit to the swimming pool

More is not always better, remember that. It is essential to find balance, as extremes are never good. For instance, if a day and evening are particularly busy, a good solution might be to complete the activity in the morning. It’s also useful to have backup options. Every life profession has its rhythm, but it is also evident that each individual experiences a series of unique events. It’s also worth mentioning the Pomodoro method here. One Pomodoro is 25 minutes of work. We prioritize tasks and divide them into 25-minute Pomodoros. During this time, we turn off all distractions and only focus on our task. Afterward, we have a 5-minute break. We have different kinds of timers that can help measure time and ensure everything is done in the given timeframe.

Example day plan for an entrepreneur:

Job specifics: Flexible working hours but unpredictable schedule, many meetings.

07:00: Wake up and morning routine:

Include a 20-minute HIIT interval workout in your morning routine.

08:30: Work:

Start working using the Pomodoro method. During breaks, it’s worth stepping away from the desk and taking a walk or doing some exercises like push-ups.

12:00: Meetings and Lunch:

One idea for incorporating activity is to have outdoor business meetings, ideally while walking.

17:00: End of work or a window between client meetings:

Time for a workout at the Academy.

18:30: Free time:

Evening phone calls can be conducted during light cardio on a treadmill or a brisk walk outdoors.

The key to setting goals is prioritizing a particular aspect and understanding that training in a busy life is not just a moment to relax, where you can chat with a trainer or friends, but rather an integral part of life, like maintaining hygiene, hairstyle, or teeth. It should be accepted as an essential component of life that takes care of our health. In the scientific literature, we can find many ways to help organize duties. I discuss these methods in detail in my ebook, „How to Train with a Busy Schedule?”