One of the biggest reasons I hear that people don't have a fitness routine is that they don't have time. And while this can often feel true, if we dig a little deeper, it's often more than just a time issue. Sometimes it's energy, which requires a different solution. And sometimes it's a lack of healthy boundaries or support. Let's figure this out together. If you feel like you don't have time to move your body or take care of your health, this one is for you.
When movement falls to the bottom of your priority list, the challenge typically falls into one of three areas: Managing time and habits, Boundaries and Energy, or Support and Delegation. Once you identify which one best fits your situation, you can choose a strategy that feels manageable, and works for your real life.
Managing Time and Habits
Schedules fill quickly. Work, family, and life responsibilities crowd out space for exercise or meal preparation. When time feels like the biggest barrier, a little more structure can sometimes help.
We’ve all done it. When life gets stressful and busy, the first thing to go is our personal health habits. Skipping workouts, staying up too late, or opting for fast food meals might save time in the short term, but it often makes the rest of life harder. Energy levels drop, stress builds, and the capacity to manage responsibilities decreases. Investing in health actually makes it easier to handle everything else, whether that's showing up for your family, your job, or yourself.
RETHINKING TIME COMMITMENT
A mistake people make is the belief that health requires an hour a day, every day. That expectation can feel overwhelming, so people end up doing nothing at all. Instead of settling with zero, there are many flexible ways to fit movement into your schedule:
Twenty to thirty minutes of structured strength or cardio a few days a week (or 10-15 minutes when the goal is building a consistent habit)
45-60 minute strength sessions two days a week
Five minutes of movement every hour for five hours during the day, which adds circulation, focus, and mental resets. Movement breaks can include walks, stair exercises, bodyweight strength movements, mobility exercises, or weight training (or any other way that feels good to move your body).
Any intentional movement is a step in the right direction. Maybe parking farther away from the entrance at the store or work, taking the stairs, going for short walks, or purposefully working to increase your daily step count. No amount of moment is too small when it’s an increase over what you are doing today. Small steps count.
The mistake many people make is thinking they should wait until life calms down before starting a movement practice. But we all know that life rarely stays calm for long. When you build skills and habits while life is busy, you create a foundation that you can build on when you have more space and energy. Then, when life gets hectic again, you already have practices to fall back on.
Fitness works best like a dimmer switch. You adjust the level of effort depending on your season of life, turning it up when circumstances allow and easing it back when they don’t, but you never shut it off completely. That steady approach is what creates real consistency, and what brings lasting results.
When life gets busy, don’t view it as a setback. It’s an opportunity to stay consistent in real life, not just when things are calm and easy. Can you carve out five minutes to move today? That’s all it takes to keep your momentum going. Small actions, done consistently, build the foundation for lasting progress. If you stop every time life gets full, the foundation never has a chance to get strong. It doesn’t need to be all-out or take a ton of time. Just something.
So what’s your five minutes today?
SIMPLE MEAL PREP WINS
Meal prep works the same way. It doesn't need to look like perfectly portioned containers lined up in the fridge. It can be as simple as cooking extra at dinner to have leftovers for lunch the next day. Preparing a few pounds of protein to use in salads, wraps, or bowls makes weekday meals quicker and easier. A crockpot meal with protein, vegetables, and potatoes can stretch into several days. Even grabbing a rotisserie chicken and microwavable vegetables from the grocery store can provide quick and balanced meals. The goal is to make healthy choices the easiest option.
TAKING BACK TIME FROM SCREENS
Technology can also steal more time than we realize. My phone delivers a screen-time report every Sunday, and…YIKES… it always surprises me! I’m too embarrassed to tell you what it averages. I started deleting Instagram for several days in a row and reinstalling it to catch up. That small step created extra time and protected my focus. Social media isn't inherently bad, but excessive use can drain both time and energy.
HABIT STACKING
Another way to make space is to connect health habits to routines you already have. Stretch while watching TV, take a walk during phone calls, or do mobility drills while your coffee brews. These little anchors make health a part of everyday life, rather than something extra on the list.
TRACKING TIME
If you're unsure where to start, try tracking your time for a day to get a better understanding of your habits. Write down how you spend each hour. The process is similar to monitoring finances; once you see where your time actually goes, you can make more intentional choices.
2. Boundaries and Energy
But what if you have enough time, but not enough energy? When every request gets a yes, and when you're carrying the responsibility of being everything to everyone, health tends to slip to the back burner, and you limit your capacity to truly be there for others. Boundaries are one of the most effective tools for protecting both your time and your capacity. That might mean leaving work on time, declining one optional activity, or setting a consistent bedtime. Each of these choices communicates that your well-being matters as much as the other roles you carry. You can’t pour from an empty cup. Taking care of yourself first is how you take care of others.
SLEEP IS YOUR SECRET WEAPON
Sleep plays a huge role in restoring energy. If you regularly get fewer than six hours of sleep a night, it becomes challenging to find the energy for movement (and can make fat loss more difficult). Focusing on sleep hygiene first can make a big difference. Creating a wind-down routine, turning off screens an hour before bed, and limiting heavy meals, alcohol, or caffeine in the evening all support better rest. Once sleep improves, energy levels rise, and exercise feels far more manageable.
FUEL AS ENERGY
Food is another piece of the energy equation. Calories are the body's source of fuel, and when intake is too low, the body responds with signals to conserve energy. That often shows up as fatigue or a lack of motivation to move. Eating enough and including balanced nutrition gives your body what it needs to perform, recover, and maintain consistent activity.
Protecting your energy through boundaries, sleep, and fuel allows you to show up more fully in all areas of life. When you feel restored, health practices fit more naturally, and it becomes easier to approach movement, nutrition, and recovery with clarity and strength.
It is worth noting that if you find yourself constantly tired, it may be worth checking in with your medical team to see if blood work can uncover anything going on beneath the surface. You can’t out-exercise low iron, thyroid issues, or vitamin deficiencies. When you know your baseline, you can address what needs medical attention and build on a healthy foundation, making exercise and nutrition far more effective.
3. Support and Delegation
At other times, the challenge comes from carrying too much alone. Life responsibilities can pile up until the idea of making space for health feels impossible. In this case, asking for help can make a real difference.
Support might come from a spouse, a friend, a family member, or a coach. A partner might take over dinner one or two nights a week. Maybe a neighbor can share rides for school pick-ups or your kids can help with chores. A coach can provide guidance and accountability, ensuring you use your limited time effectively.
Sharing the load makes room for you to care for your health without feeling overwhelmed.
Progress Without Perfection
Progress happens when you do what you can with what you have. If your days feel scattered, scheduling and simple habits like prepping part of the week’s meals or committing to one short workout can help you feel better. If exhaustion is what you notice most, boundaries matter, saying no once can make it easier the next time, and a single evening of rest can restore the energy you need. If responsibilities feel overwhelming, asking for help is a step that lightens the load and makes room for healthier choices.
Each of these adjustments, no matter how slight, matters. One walk, one boundary, one request for support contributes to a routine that feels sustainable in your real life. Start with the track that feels most relevant today and allow one small change to carve out more space for health.
Questions? I’d love to help.
Lea
Lea Genders is a board-certified health coach, personal trainer, and workplace wellness consultant based in Fort Worth, TX. She offers corporate wellness programs for employee health and productivity, as well as in-person and virtual training / coaching for individuals worldwide. Her blog shares expert guidance on strength training, running, and sustainable nutrition @fortworth_trainer
Time feels like it’s moving faster every year. Turning 51 reminded me to keep working on my dreams, keep doing the hard things, and spend time on what matters. I put together 51 lessons from 51 years to share what I’ve learned along the way.