Physical fitness is one of the keys to a long and healthy life. The Centers for Disease Control and Prevention notes that routine physical activity helps people maintain a healthy weight, reduces a person’s risk of chronic health problems such as cardiovascular disease and type 2 diabetes, and strengthens bones and muscles, which can help older adults overcome age-related declines in muscle mass and strength, and reduce their risk of falls. 

People have much to gain from incorporating exercise into their daily routines. But, many adults are not reaping those rewards, and studies indicate sedentary lifestyles are on the rise. A 2024 study published in The Lancet Global Health reported that 31% of the world’s adult population was physically inactive in 2022, marking a 5% increase since 2010. And a recent report from the U.S. Department of Health and Human Services and the United Health Foundation found that roughly one in five adults gets no physical activity beyond their regular job.  

The Heart Foundation notes that lack of time is often cited as an excuse for not exercising. Indeed, a 2026 report from Monster indicated that 73% of workers regularly work more than 40 hours per week, and 47% cite employer expectations or company culture as their top reasons for overworking. While professionals may find it challenging to overcome time constraints for exercise, the following strategies may be just what they need to incorporate physical activity into their daily routines. 

  • Drive less. Driving is undoubtedly convenient, especially for people who feel they’re constantly pressed for time. But leaving the car behind and walking or cycling for local errands is a simple and enjoyable way to add physical activity to your daily routine. Parents may walk children to the bus stop or to school instead of driving. Adults can also try walking, rather than driving, for short neighborhood errands.   
  • Break up workouts. World Health Organization (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, and muscle-strengthening activities two or more days per week. That can seem daunting for adults pressed for time, but workouts can be broken up throughout the day. A pre-breakfast strength-training session at home may take only 20 minutes, and that night, adults can go for a jog or brisk walk around their neighborhood. 
  • Work out while watching television. Adults who unwind at the end of the day by watching their favorite shows can use that time to exercise without giving up their entertainment. Invest in a treadmill or elliptical and turn television time into a time to break a sweat as well. Watching a 30-minute episode of a favorite TV show on a treadmill or an elliptical can help adults meet the WHO physical activity guidelines without sacrificing their preferred way to unwind. 

 

These strategies can help time-pressed adults incorporate more physical activity into their daily routines and lay a foundation for a long and healthy life.