How to exercise when you have no time to exercise?

The previous blog, “Standing up to your Sitting Habits” was an interesting read and it got me thinking about how I can move more day to day. In Australia, we live busy lives and consequently, some of us are not doing enough physical activity despite knowing the benefits of exercise. So, how much physical activity should we be doing? The Department of Health has four recommendations for adults aged 18-64 regarding Physical Activity.

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300 minutes (2.5 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1.25 to 2.5 hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle-strengthening activities on at least 2 days each week.

So, how do we exercise when we have no time? We’ve all heard the saying, ‘little and often’, and this rings true for physical activity as well. Whether it is unplanned (physical activity) or planned (exercise) there are many ways we can fit movement into our days even as we get deeper into winter. So, here are some handy ideas to build movement into our days and get our family and friends involved in and around Perth.


  • For short trips, walk, cycle, scooter or skateboard to the shops
  • Get off the bus one stop earlier and walk the rest of the way
  • Park further away and walk the rest of the way (find free parking and walk from there)
  • Take the stairs wherever you are


  • Organise active social events like cycling, rock climbing, kayaking or a hike with friends and family.
  • Why not embrace winter and organise ice skating at Elizabeth Quay or Fremantle (Winterworld).
  • Start a veggie patch and worm farm with the kids, this is a great way to get moving and teach kids about where our food comes from.
  • Get your friends together to an exercise class once a week, then afterward you can grab a coffee together.

How can Absolute Balance help?

So, what can we do? At many of our corporate facilities and within our main clinic, Absolute Balance offers numerous exercise classes for all fitness levels. We also create exercise programs individualised for you to complete at home or a setting you feel comfortable at. If you are having trouble getting started with your fitness journey please get in contact with us today either by calling us on 9244 5580 or emailing us at

If you only take two things away from this article, remember, something is better than nothing and build physical activity into your daily life.


William Ellis

Bachelor of Science (Exercise, Sports and Rehabilitation Science)

Exercise Physiology Student



 Australian Government Department of Health. (2014). Australia’s physical activity and

sedentary behaviour guidelines. Retrieved from main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa1864