Easy Ways to Fit Exercise into Your Monday Routine


This Monday, ink it in! Schedule fitness into your "new" weekly routine.

Physical activity is vital to a healthy life, but between work, family, and friends it can be hard to find the time to get in a workout.

Exercise guidelines recommend that adults get at least 150 minutes of exercise a week, but you can divide that time up in a variety of different ways. By adding little bouts of physical activity throughout the day, you’ll be surprised at how quickly the minutes add up.

One helpful tool you can use to get more exercise is an activity journal. Consider your daily schedule, and look for time slots when you can add some extra physical activity. Next, simply write down some exercise ideas, they don’t have to be complicated or high intensity—they can be as simple as taking an extra walk around the neighborhood or stretching before breakfast. Having these ideas written down on paper increases likelihood that you’ll stay committed to the activity.

This Monday, use these tips to stay committed to fitting fitness into your daily routine.


Start on Monday

When you start the week with fitness, research shows it’s easier to stay motivated and inspired the rest of the week. Schedule time to jog around the neighborhood, ride a bike, or walk a Monday Mile. Commit to get moving every Monday.


Use Small Steps

There are a million things to do every day, and sometimes it feels impossible to get it all done. Scheduling in short bursts of physical activity throughout the day can add up to make a big difference. Try habit stacking to incorporate movement as you do daily chores/tasks.


Schedule a “Power Lunch”

If exercising in the morning or after work isn’t always possible, makeover your lunch hour. Schedule a mid-afternoon virtual yoga class or do a mini-workout at your desk or home office. If it’s nice out, plan a Monday Mile, it’s only 2000 steps and takes less than 20 minutes.


This Monday, make the time to fit fitness into your busy schedule and commit to stick with it throughout the week. For more exercise tips and support, follow us on FacebookTwitter, or Instagram. We’d love to hear from you! Share your Move It Monday fitness successes.