There are only so many hours in the day. Everyone wants a piece of your time. There’s so much to get done and so little time in which to do it. We’re hearing you.

When it comes to getting involved in sport and play, you have two choices. You can allow others to dictate your time –  putting aside what you need to do and do what everyone else asks of you – or stand up for your needs.

Don’t for a moment entertain the first option. Your health is important – to you and your family. You are important: it’s time to put yourself first. #ItsNeverTooLate

Prioritise your fitness, don’t allow yourself to make excuses not to attend your planned or incidental activity. If you have engaged in an activity you aren’t that keen on, change it up and try something new. Don’t be afraid to revisit your SMART health and fitness goals, and put activity at the top of your ‘to-do’ list.

There are so many opportunities to get involved in sport and play, even if you are time-poor.

Integrating regular exercise into a busy work schedule can be a challenge however it’s worth the effort for a healthy body, mind and spirit.

You’ll be surprised by the amount of incidental exercise you can pack into your day even by making the slightest changes. We have compiled a list of some creative ways you can do just that:

Why not swap your desk chair for a stability ball

Sitting tall on an exercise ball engages your core muscles so that you work out without thinking. They work on your posture and balance.  Use the ball for additional exercises like ab crunches or gentle stretches.

Walk and talk

If your work days are filled with meetings, consider whether you really need to be sitting in a conference room discussing progress or brainstorming. Could you effectively ‘walk and talk’. Fresh air and exercise are known to spark creative thinking.

Work that commute

Drop the bicycle (and your helmet, and a change of clothes) at the office on Sunday afternoon and ride it home after work one evening during the working week instead of using public transport.

Waiting, waiting, waiting

Whether you’re waiting for a flight or waiting in a queue to order your coffee or pay for groceries, use that time for exercise. Instead of just standing in a queue, try doing toe raises, squats or lunges. At the airport, rack up the steps, walking from one end of the terminal to the other.


Instead of Friday night drinks, why not try a fun dance class with friends or book a bowling alley. Instead of catching up with your best friend over a coffee, why not adopt a ‘walk and talk’ approach to friendship?

Weekend getabouts

Allocate one day of the weekend for activity – a bush walk, bike ride, game of tennis or squash, swimming in a lake or paddling a surf ski, whatever inspires you. It may be a family activity or one with friends; you may find join a group with a similar activity interest or go it alone.

And then there are some more obvious options to get yourself moving:

  • Set your alarm half an hour earlier to buy you more time to exercise before your day gets into full swing.
  • Wear a physical activity tracker to measure your incidental movement.
  • Get off the bus or train one stop early. You’ll clock extra steps easily. Maybe even factor in some errands on the way: dropping off the dry-cleaning, picking up a prescription, buying that coffee.
  • Park at the furthest point in the carpark to add to your steps.
  • Climb the stairs instead of waiting for the lift.
  • Instead of sending an email to a colleague on the same floor, get off your butt and walk around to their desk.
  • Lock your physical activity time in the diary – Give yourself some accountability, you will inadvertently feel obliged to follow through with your commitment.

The time has come to start playing, stay playing. Your  mind, body and spirit – and those around you – will thank you for making the time.

Join the Movement

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