Some Honest Fitness Maths
“I don’t have time to exercise” or “I’m too busy to cook healthy meals” – sound familiar? These are probably the most common phrases I hear as a personal trainer. But here’s the thing: we all have exactly the same amount of time each week – 168 hours. Let’s break down where that time actually goes and discover how you CAN fit health into your busy life!
The Weekly Time Breakdown
Looking at at a typical week:
- Sleep: 8 hours × 7 days = 56 hours
- Work: 8 hours × 5 days = 40 hours
- Commuting: 1 hour × 5 days = 5 hours
- Essential activities (showering, eating, etc.): 2 hours × 7 days = 14 hours
Total committed time: 115 hours
That leaves 53 hours of discretionary time each week! Even if you have children or other caring responsibilities, you still likely have at least 10-20 hours of “flexible” time each week.
So the question isn’t “Do I have time for health?” but rather “How am I currently choosing to spend my free time?”
Finding Hidden Time Pockets
Before we jump to solutions, let’s be honest about our biggest time drains:
The Screen Time Reality Check
The average UK adult spends:
- 3+ hours daily using their smartphone
- 2+ hours daily watching TV
- 1+ hour daily on social media scrolling
That’s 40+ hours weekly on screens outside of work! I’m not suggesting eliminating all screen time (we all need some downtime), but perhaps there’s room for adjustment?
Other Common Time Drains
- Inefficient routines (like making separate trips to the shops)
- Perfectionism (spending too long on tasks that don’t need to be perfect)
- Poor boundaries (saying yes to things you don’t really want to do)
- Lack of planning (causing last-minute scrambles)
The “Do I Really Not Have Time?” Self-Test
Ask yourself honestly:
- Do I know what’s on Netflix’s trending list?
- Do I check social media multiple times daily?
- Have I binged a TV series recently?
- Do I often say “I’ve been so busy” but can’t exactly say with what?
- Do I spend time on activities that don’t bring me joy or purpose?
If you answered “yes” to any of these, you likely have more discretionary time than you think!
Smart Health Time-Management Strategies
How about some practical ways to find time for health, without overhauling your entire life:
1. The Power of Time Blocking
Rather than hoping you’ll “find time” for exercise, schedule it like any important appointment:
- Monday 6-6:30am: Morning walk
- Wednesday 12:30-1:15pm: Lunch break workout
- Saturday 10-11am: Longer session
Pro tip: Schedule these appointments in your calendar and treat them as non-negotiable!
2. The “Non-Zero” Approach
Perfectionism is the enemy of consistency. Instead, embrace the “something is better than nothing” mindset:
- Can’t do 30 minutes? Do 10.
- Can’t get to the gym? Do a quick home workout.
- Can’t cook a full healthy meal? Make one healthy swap.
These small actions add up dramatically over time!
3. Combination Strategies
Kill two birds with one stone:
- Movement meetings: Walk while taking phone calls
- Social fitness: Exercise with friends instead of just coffee
- Edu-movement: Listen to podcasts or audiobooks while working out
- Family activity: Play actively with your kids instead of watching them
- TV workouts: Do strength exercises during commercial breaks
4. Meal Prep Without the Hassle
Healthy eating doesn’t have to be time-consuming:
- Batch cooking: One hour on Sunday can provide lunch for the week
- Strategic shortcuts: Pre-chopped veg, rotisserie chicken, frozen rice
- Repeating meals: Having the same breakfast/lunch most days saves decision fatigue
- Simple formula meals: Protein + veg + grain = easy dinners with endless variations
5. The Early Bird Advantage
Getting up just 30 minutes earlier provides dedicated health time before the day’s demands take over:
- Morning is when willpower is highest
- Less likely to be interrupted
- Creates a positive momentum for the day
Even if you’re not a “morning person,” you might find that you adjust more easily than expected!
Making It Work for YOUR Life
Different lifestyles require different approaches:
For Parents
- Exercise during kids’ activities – Walk around the football pitch during practice
- Make it family time – Dance parties, active games, family walks
- Use playground time effectively – Do bodyweight exercises while supervising
- Tag-team with partner – Take turns having health time
For Busy Professionals
- Calendar blocking is essential – Schedule workouts like meetings
- Lunchtime workouts – Even 20 minutes makes a difference
- Commute opportunities – Could you walk/cycle part of your journey?
- Strategic meal prep – Sunday prep, Wednesday refresh
For Shift Workers
- Split sessions – Two 15-minute workouts vs one 30-minute session
- Prep for challenging days – Have healthy meals ready for post-night shift
- Match intensity to energy – Hard workouts on high-energy days, gentle movement on others
- Sleep prioritisation – Sometimes rest is the healthiest choice
Mindset Shifts That Create Time
Our beliefs about time often create our reality. Try these perspective shifts:
From “I don’t have time” to “It’s not a priority right now”
This honest language helps you evaluate what truly matters to you. If health isn’t a priority, that’s a valid choice – but be honest about it!
From “All or nothing” to “Something is better than nothing”
Five minutes of exercise is infinitely better than zero minutes. A partially healthy meal is better than a completely unhealthy one.
From “I need more motivation” to “I need better systems”
Motivation is unreliable. Create systems that make healthy choices easier:
- Laying out workout clothes the night before
- Preparing grab-and-go healthy snacks
- Setting alarms for movement breaks
The Cost of the “Too Busy” Excuse
Consider what “not having time” for health actually costs you:
- Energy levels – Regular exercise actually gives you MORE energy
- Productivity – Good health improves focus and efficiency
- Long-term health – Time spent on prevention saves time on illness
- Quality of life – Feeling good physically enhances everything else
Try asking yourself: Can you really afford NOT to make time for health?
Your 7-Day Time-Finding Challenge
Ready to discover those hidden health minutes? Try this for one week:
Day 1: Track ALL your time for one day (eye-opening!)
Day 2: Identify three 10-minute pockets you could use for health
Day 3: Schedule three specific workout times for the week
Day 4: Batch cook one healthy item to use all week
Day 5: Replace 15 minutes of scrolling with 15 minutes of movement
Day 6: Try one “combination strategy” from above
Day 7: Reflect on what worked and plan for next week
Remember This Above All
You don’t need hours of free time to improve your health. Consistent small actions, properly placed in your existing schedule, create massive results over time.
The truth is, we make time for what we truly value. If health matters to you, those minutes are there to be found—all 10,080 of them each week!
What will you do with your 168 hours this week? 🕒💪
