Physical fitness is a vital part of a long and healthy life. The Centers for Disease Control and Prevention notes that regular physical activity helps people maintain a healthy weight, lowers the risk of chronic health issues like cardiovascular disease and type 2 diabetes, and strengthens bones and muscles. This can help aging adults offset age-related declines in muscle mass and strength, and decrease their risk of falls.

People can gain a lot from adding exercise to their daily routines. However, many adults are not experiencing these benefits, and studies indicate that sedentary lifestyles are increasing. A 2024 study published in the journal The Lancet Global Health noted that 31% of the world’s adult population was physically inactive in 2022, marking a 5% increase since 2010. Additionally, a recent report from the U.S. Department of Health and Human Services and the United Health Foundation found that roughly 1 in 5 adults get no physical activity outside their regular jobs. 

The Heart Foundation notes that lack of time is often cited as an excuse for not exercising, which is a common obstacle for many professionals. In fact, a 2026 report from Monster revealed that 73% of workers regularly work more than 40 hours a week, and 47% cite employer expectations or company culture as their main reasons for overworking. While professionals in such situations may find it difficult to find time for exercise, the following strategies could help them incorporate physical activity into their daily routines.

Reduce driving

While driving can be convenient, leaving the car at home and walking or biking to run local errands is a simple and enjoyable way to add physical activity to your daily routine. Parents can walk children to the bus stop or school instead of driving. Adults can also try walking to a nearby coffee shop instead of driving for their morning coffee. 

Break up workouts

WHO guidelines recommend that adults aged 18 to 64 get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity each week. The WHO also suggests muscle-strengthening activities two or more days per week. That can seem overwhelming for adults pressed for time, but workouts can be divided throughout the day. A pre-breakfast strength-training session at home may take only 20 minutes, and later that night, adults can go for a jog or brisk walk around their neighborhood. 

Exercise While Watching TV

Adults who enjoy relaxing at the end of the day by watching their favorite shows can combine that time with physical activity. Investing in a treadmill or elliptical transforms TV time into a workout opportunity. Watching a 30-minute episode of a favorite show on a treadmill or elliptical helps adults meet WHO physical activity guidelines without sacrificing their preferred way to unwind.

These strategies can assist busy adults in adding more physical activity to their daily routines and build a foundation for a long, healthy life.