Finding time to get physical activity (PA) every day can be a challenge. Our lives rarely seem to get less busy and PA can often be the first thing to fall out of your routine when things get hectic. If you currently have a goal to burn at least 2,000 calories each week doing PA, then it’s important to have back-up plans for getting in some exercise every day. Check out our list of suggested strategies for busy people to see if any of them could work for you.
 
Establish routines
However you like to get your PA, turn it into a habit. By establishing routines, you’ll find it easier to keep up the healthy lifestyle behaviors.

Start your day with some exercise
If you can’t imagine how you would find time to get PA into your current schedule, then make more time. Try getting up half an hour earlier than normal to do PA. It might take a while to get used to, but it will set the right tone for the rest of your day.

Walk with a Friend
Planning to walk with someone else can make you more likely to stick to it. You can hold each other accountable for getting PA, plus you have someone to chat with.

Walk the dog… and keep walking
If you have a dog, make a point to extend your typical walking route. Try going for 10 minutes longer than you normally would. At a typical pace, that’s an extra half mile. You and your dog can benefit from those extra calories burned!

Walk inside a mall
If the weather turns ugly, don’t use it as an excuse not to get your PA. Take it inside and try walking the mall. Time how long it takes to complete a loop and then try to beat it. Doing this also lets you keep an eye out for good sales.

Walk and talk on the phone
If you spend a lot of time having conversations over the phone, try walking and talking. You may end up walking several more miles each week than you would otherwise.

Consider buying a piece of exercise equipment
Having a treadmill or other piece of exercise equipment you won’t get bored with takes the weather out of the equation. Set it up in front of a TV and watch your favorite shows while you get your PA.

Take the stairs when you can
Climbing stairs at work, in the mall, or whenever you are running errands provides a quick calorie burn. Do it consistently and the calories for every flight can really add up.

Extend your activity
Try adding just 10 more minutes to an activity you are already doing. This is a very time efficient way to burn more calories. Do it just a few times a week to increase your fitness levels.

Do some activity every day
Do you usually take days off during the week? Try having "no zero days.”

Walk during your kid’s practice or game
If you have children who play sports, get PA by walking up and down the sidelines. You can get in a mile or more while still paying attention to the activities on the field.

Walk after dinner
Make walking after dinner a ritual 2-3 times a week. You’ll find it adds a positive energy to the night and you’ll still be able to relax and watch TV after the walk.

Try one of the many workouts on YouTube, or TV
They are free and available 24 hours a day. You can find one for every skill level and it can add variety to shake up your routines.

Try an exercise bike
Biking is a great way to burn calories without putting as much stress on your joints as activities like walking or running.

Increase your calorie burn through intervals
An interval is a short burst of increased intensity ranging from 30 seconds to 2 minutes. The goal is to increase your heart rate and have you breathing more heavily. For your next walk, try walking faster for 30 seconds every few minutes.

Energize your workout with music
If you typically watch TV or read when you do cardio, try listening to high-energy music to increase the intensity and get an even better workout.

Sign up for an exercise class or time with a personal trainer
There is nothing as motivating as accountability. Having an appointment pretty much guarantees that you’ll do your PA.

Make every gym visit worth it
Don’t take extended breaks and keep your focus on burning as many calories as possible in the time you are there.

Try resistance training
Everyone loses muscle after the age of 30, but it’s easy to prevent this by doing some resistance training. It takes only 10-20 minutes twice a week to reap the strength benefits.

Try walking uphill
Raise the incline on the treadmill to increase the intensity of your workout. This is a good way to burn more calories without adding time to your workout. For every 1 degree increase in incline, you will burn about 10% more calories.

Keep your records current
By tracking your successful behaviors consistently, you’ll feel more committed to your goals.