You don’t need a perfect schedule or 6 workouts a week to see results. You just need a routine that’s flexible, realistic and fits your lifestyle.
In this post, I’m sharing practical tips to help you move more and eat healthier, even in your busy schedule.
Why Staying Active Feels So Complicated
You have your Study. Work. Social life. Family. It often feels like there’s no time left to focus on yourself, especially when it’s about doing sport or eating healthy.
Finding time to work out can be difficult, especially if you think it always has to be long, intense, or planned.
But the truth? It doesn’t.
Movement can be short, simple, and enjoyable. You don’t have to follow someone else’s plan, you have to find ways to move that fit your day, your schedule, and your space.
5 Tips To Help You Fit Fitness Into a Busy Life
Here are my top tips if you feel like your schedule is too full:
1. Make it short and focused
You don’t need an hour every day. 10–15 minutes of movement still counts.
A few squats, glute bridges, or a 15-min YouTube Pilates = progress.
Some movement is always better than none.
2. Pair movement with something you already do
This is called habit stacking.
➡ Stretch while watching Netflix
➡ Squat while brushing your teeth
➡ Walk home after work instead of taking a bus
Make fitness part of your lifestyle, not something separate.
3. Schedule it, but stay flexible
Treat your workout like any other appointment. Block it into your calendar, even if it’s 20 minutes.
But if something comes up, don’t cancel emotionally – just move it, shorten it, or switch it up like any other appointments.
You are not failing, you are adapting.
4. Use short breaks to your advantage
If you spend a lot of time sitting at desk, set a reminder every 30–60 minutes to move.
Just 5 minutes of walking, stretching, or doing a few exercises can improve blood flow, focus, and even mood.
📱 Tip: I use Apple Watch “stand reminder” feature, which remind you to stand every hour.
It might feel small, but these micro-movements add up.
5. Use the space you have
No gym? No problem.
You can get strong at home with bodyweight moves, resistance bands, or dumbbells.
Online fitness classes are also a great way to stay active without leaving your space. You can try YouTube Pilates, join a live strength session, or do a short app-based workout.
📍 If you work or study from home, you can roll out a mat between tasks and get moving even for 15 minutes.
Quick Nutrition Tips That Save Me Time
Because fueling yourself right = better energy to move.
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Make bowls: carbs + protein + fat + fiber 🥗
Bowls are quick, satisfying, and easy to customize. I mix ingredients like:
→ Sweet potato, chicken, avocado, and greens
→ Rice, tuna, boiled egg, cucumber, avocado -
Prepare staples for a week.
I usually prepare 2–3 ingredients I can combine during the week for lunch or dinner.
Cooked rice or lentils, chicken or turkey, roasted sweet potato or broccoli 🥦
Having ingredients ready means I don’t need to cook everything – just mix and enjoy. -
Always have protein snacks ready: greek yoghurt, boiled eggs, cottage cheese, nuts, or protein bars.
Having good snacks makes clean eating so much easier.
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Plan 2 meals you love eating. Eat healthy shouldn’t be boring.
I always cook what I love to eat and it helps to stay consistent.
My favourite meal of the day? Definitely breakfast 🍳 - Don’t over-restrict. Find what makes you feel good and full.
Some days I eat more carbs, some days more healthy fats.
Some days I eat desserts and go out for dinner. And that’s okay.
Eating healthy should make your life easier, not more stressful
🎥 My Quick Nourishing Meals – Watch The Video
Here’s a short video with a few meals I eat during busy days.
They’re made from just a few simple ingredients — easy, balanced, and tasty.
Click below to watch the video:
You don’t need hours of workouts, complicated meal plans, or strict rules to stay healthy.
Just a few supportive habits: quick workouts, simple meals, and small, mindful actions which fits your lifestyle.
Even when life is busy, small steps help you build balance and strength
💬 Which one small tip helps you stay balanced? Drop a comment!
If you missed my previous posts:
The 1-1-3 Method: My Weekly Workout Routine for Strength, Balance & Energy
Pilates for Strength & Flexibility: Why It’s a Game-Changer
The Key to Long-Term Fitness: Balance & Strength
Fuel Your Fitness Goals with Proper Nutrition
5 Fitness & Nutrition Myths I Stopped Believing
Strength Training for Beginners: Benefits, Tips & My Simple Plan
👉 Follow me for more for workouts, food ideas, and real-life updates on Instagram @bogdannya_fit.
Great, Anna! As usual, this is a very useful article. I’ll be waiting for a new one!
Thank you, Iva! Let me know which recipe you like most)