Finding time to exercise when you're busy isn't always easy. Between work, family life, household responsibilities and everything else that needs doing, it's easy for fitness to slip down the priority list. And when you finally get a spare half an hour, sometimes the last thing you feel like doing is working out!

But I've always believed that exercise is one of the most worthwhile things we can make time for. It's not just about looking good or reaching a particular fitness goal. It's about feeling better, staying strong, having more energy and hopefully maintaining our health and independence for as long as possible.

The good news is that you don't need hours of spare time, an expensive gym membership or lots of specialist equipment to stay active. In fact, some of my favourite ways to exercise are completely free.

My own fitness routine has changed quite a lot over the years. I've enjoyed gym workouts and running, but right now I'm focusing on bouldering, yoga and walking. I have a climbing centre membership and go bouldering twice a week, practise yoga at home most days and walk for at least an hour daily.

I also love hiking, especially along the coast or through beautiful countryside, and I enjoy the occasional game of tennis with my husband and children.

I've learnt that what matters most isn't where you exercise or how much money you spend. It's finding something you enjoy and making it part of your everyday routine.

So, if you're wondering how to fit exercise into a busy schedule, here are my favourite practical tips for making time to work out, getting more from each session and avoiding unnecessary fitness expenses.

Why making time for exercise is worth it

When life gets hectic, exercise can feel like something you should do once everything else is finished. The problem is that everything else is rarely finished!

There's always another email to answer, another household job to tackle or something that needs organising.

But I think it's worth looking at exercise differently. Rather than seeing it as another chore, consider it an investment in yourself.

Regular physical activity can help support cardiovascular health, maintain muscle strength, improve sleep and boost your mood. Strength and balance become particularly important as we get older, helping us stay mobile and independent.

There's also the mental side of exercise. If I've spent too long sitting at my computer, getting outside for a walk can make a huge difference to how I feel. It's a chance to clear my head, get some fresh air and take a break from screens.

I particularly love being surrounded by nature. Whether I'm walking along the coast, exploring a countryside trail or enjoying a longer hike, there's something about natural landscapes that makes exercise feel less like a workout and more like something I genuinely want to do.

And while exercise can't guarantee that you'll avoid health problems, staying active is one of the most useful things you can do for your long-term wellbeing.

Unlike many things we're encouraged to spend money on, the benefits don't depend on buying an expensive product.

How to fit exercise into a busy schedule

You don't necessarily need to find a completely free hour in your diary. Sometimes it's easier to look at what you're already doing and work out where a little extra movement could fit.

Turn your commute into exercise

If you normally drive or use public transport to get to work, could you walk or cycle for some of the journey instead?

I used to have a walk of around 2.2 miles to work, and I made the most of it by power walking there and back. It was a brilliant way to fit exercise into my day without having to schedule a separate workout.

Of course, walking or cycling isn't practical for every commute. But even parking a little further away or getting off the bus one stop earlier could help you move more.

You might also save a little money on fuel or transport costs.

Make use of your lunch break

If you spend most of your working day sitting down, your lunch break is a great opportunity to get moving.

You don't need to squeeze in a full gym session. A brisk 15-minute walk outside can provide a welcome break from your desk.

Taking a packed lunch can help too. Rather than spending your break buying food, you can eat what you've brought and use some of the remaining time for a walk.

It's a small change, but one that could save money as well as help you become more active.

Exercise before the day gets busy

For some people, exercising first thing in the morning works best because there are fewer opportunities for other plans to get in the way.

You could go for a short run, follow a free workout video or spend 15 minutes doing some strength exercises at home.

I practise yoga at home five to seven days a week, usually following free YouTube videos. I find this an easy way to make exercise part of my routine without having to leave the house or travel anywhere.

However, I wouldn't recommend sacrificing essential sleep just to squeeze in a workout. If you're already exhausted and not getting enough rest, an earlier alarm might not be the best answer.

The ideal exercise time is simply one you can manage consistently.

Work out at home for free

One of the biggest advantages of home workouts is how much time they save.

There's no travelling to the gym, finding somewhere to park, waiting for equipment or getting changed again before heading home.

Yoga is a perfect example. I regularly follow free videos from Yoga With Adriene, Yoga With Kassandra and Yoga With Bird. They're among my favourite YouTube yoga channels, and I enjoy having such a wide choice of sessions available.

Sometimes I want something gentle and relaxing, while other days I prefer a more challenging workout. I'll occasionally follow power yoga videos from other instructors to mix things up and increase the intensity.

I love that I can choose a session to suit how much time I have, whether that's a short practice or something longer.

And it costs nothing beyond the equipment and internet connection I already have.

If yoga isn't your thing, there are plenty of other free workouts available online, from Pilates and dance fitness to bodyweight strength training.

You can also find more ideas in my article about how to incorporate exercise into daily life.

Make exercise part of family life

Having children can make it harder to find time for yourself, particularly when they're young.

But exercise doesn't always have to mean arranging childcare or finding an hour away from the family.

Walking, cycling, playing tennis, going to the park and enjoying active days out can all help everyone move more.

We're lucky enough to have a free tennis court around a five-minute drive from home, so we sometimes go there for a game together. It's a fun way to be active without paying for court hire.

We also live close to the coast, around 1km from the sea, with 11 beaches within walking distance of our house. That gives us plenty of opportunities to get outdoors.

In summer, we can enjoy water-based activities, and there's also a nearby river estuary to explore.

I appreciate that not everyone has beaches or coastal paths on their doorstep, but local parks, woodland trails, public footpaths and recreation grounds can provide similar opportunities to enjoy exercise without spending much.

For more family-friendly ideas, I've previously shared different ways to keep fit as a parent.

Fit movement around your working day

If you work from home, it's surprisingly easy to spend hours barely moving.

I've certainly had days where I've been so focused on work that I haven't realised how long I've been sitting down.

Try taking short movement breaks between tasks. Walk around while making a phone call, take the stairs when possible or go outside for a few minutes between work sessions.

You could also build a short walk into your morning or afternoon routine.

I walk for at least an hour every day, although I'll often spend much longer outside when I have time for a proper hike.

That daily walking habit is something I really value. It's good exercise, but it's also a chance to spend time outdoors and enjoy a change of scenery.

These activities aren't a complete replacement for structured exercise, particularly strength training, but they help reduce the amount of time spent sitting.

Exercise in shorter sessions

One of the biggest misconceptions about exercise is that you need a long, uninterrupted workout for it to be worthwhile.

You don't.

If you can't find 30 minutes together, try three 10-minute sessions throughout the day.

You could go for a brisk walk in the morning, do some strength exercises at lunchtime and finish with a little yoga in the evening.

The NHS recommends that adults aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, alongside muscle-strengthening activities on at least two days.

You can build towards those recommendations gradually. Some activity is better than none, and shorter sessions still contribute to your weekly total.

How to maximise your workout when time is limited

Once you've found time to exercise, the next challenge is making that time count.

This doesn't mean every workout needs to be exhausting. It means choosing activities that suit your goals and using your available time sensibly.

Choose exercise you genuinely enjoy

I think enjoyment is one of the most underrated parts of staying fit.

If you absolutely hate running, there's little point forcing yourself to run every morning when you might enjoy cycling, swimming, dancing or strength training instead.

You're much more likely to stick to an activity that you look forward to.

I usually love running, but right now I've chosen to focus more of my time on bouldering and yoga because I want to improve at both.

I go bouldering twice a week at a climbing centre, and I'm enjoying the challenge of developing my climbing skills, strength and confidence.

Yoga is another activity I want to keep improving at, which is why I practise it so regularly.

I hope to add running back into the mix soon, but I don't feel the need to do everything at once, and I simply don’t have time right now with running a business and having school-aged children, so something has to give! I'd rather make good progress with the activities I'm currently enjoying than spread myself too thinly.

If you're struggling to stay consistent, you might find some useful ideas in my article on the healthy living website Healthy Vix about how to stick to a workout routine.

Make your workouts more challenging gradually

If your goal is to improve your fitness or build strength, doing exactly the same workout at the same difficulty forever may eventually limit your progress.

As exercises become easier, you can gradually increase the challenge.

For example, you might walk a little faster, add a gentle hill to your running route or increase the resistance during a strength workout.

With bouldering, there's always another challenge to work towards, whether that's improving technique, completing a more difficult route or building confidence on the wall.

Yoga offers similar opportunities for progression. Some days I'll choose a gentle practice, while on others I'll follow a more demanding power yoga session.

There's no need to push yourself to exhaustion every time. Gradual progress is generally more sustainable, and adequate recovery is important too.

Include strength training

Cardio activities such as running, cycling and brisk walking are brilliant, but strength training deserves a place in your routine too.

Maintaining muscle strength matters for everyday activities, mobility and healthy ageing.

And you don't necessarily need a gym full of machines.

Resistance bands, kettlebells, bodyweight exercises and outdoor fitness equipment can all be useful, depending on your goals and experience.

Bouldering also provides a challenging workout that involves using your arms, legs and core while developing balance, coordination and problem-solving skills.

It's one of the reasons I'm enjoying it so much at the moment. It feels like learning a skill rather than simply completing repetitions in a gym.

For beginners, learning correct technique and starting with manageable exercises is more important than attempting the hardest challenge possible.

Don't underestimate walking

Walking is one of my favourite forms of exercise because it's accessible, flexible and completely free.

You can walk during your lunch break, while running errands, with the children or simply to get some fresh air.

A brisk walk can count towards your moderate-intensity activity, and longer walks are a lovely way to explore your local area.

Living in Cornwall, I particularly appreciate being able to get outdoors for coastal walks and enjoy the scenery at the same time.

We're incredibly lucky to have so many beaches within walking distance of home, and I love heading out to enjoy the sea views.

When I have more time available, I enjoy longer coastal or countryside hikes lasting a few hours. I love natural landscapes, and being out in nature is something I find genuinely enjoyable.

You don't need to turn every walk into a fitness challenge either. Sometimes it's enough to enjoy moving and being outside.

Give yourself time to recover

Rest is an important part of getting fitter, particularly if you're doing challenging strength workouts or increasing your running distances.

Your body needs time to adapt to the exercise you're doing.

That doesn't necessarily mean sitting still on every rest day. Gentle walking or stretching might feel good, but it's worth allowing harder-working muscles sufficient recovery.

Sleep matters too. If you're constantly tired, doing more and more exercise isn't necessarily going to produce better results.

Sometimes the best way to make your next workout more productive is to get a decent night's sleep.

Do you really need expensive fitness products and shortcuts?

This is where I think the fitness industry can make things unnecessarily complicated.

If you spend any time looking at fitness content online, you'll see endless products promising to help you build muscle, lose weight, improve recovery or get results faster.

There are protein powders, pre-workout drinks, recovery gadgets, fitness trackers, meal replacement products and all sorts of supplements.

Some products have legitimate uses and may be helpful for particular people. But others are marketed with claims that aren't well supported by evidence.

And just because something is expensive doesn't mean it's effective.

When people want to build muscle, lose weight or improve their fitness, it's tempting to look for ways to speed up the process. There's a huge market for protein powders, pre-workout supplements, fat burners and other products promising better results. Some have evidence behind them, while others are less well studied.

There are also experimental substances such as MK677 (ibutamoren), which some people use in the hope of increasing growth hormone levels and supporting muscle growth. However, MK677 isn't an approved medicine, and its long-term safety remains uncertain.

Even regulated treatments aren't automatically free from risks. Prescription weight-loss injections, for example, can be effective and appropriate for some people, but they can also cause side effects and require proper medical assessment and supervision.

Personally, I think it's worth questioning whether spending more money on products and shortcuts is really necessary. For most of us, regular exercise, nutritious food, adequate rest and consistency are sensible foundations for improving fitness. They might not promise overnight results, but they don't require spending a fortune chasing the latest trend either.

That's not to say all supplements are a waste of money. Creatine, for example, is a well-researched supplement that can help with certain types of high-intensity exercise and strength training. Protein powder can also be a convenient option if someone struggles to meet their protein requirements through food.

I've also explored some of the benefits of creatine beyond muscle growth.

But neither creatine nor protein powder is essential for everyone, and buying supplements doesn't replace the need to train consistently and eat well.

Something being available online doesn't automatically mean it has been approved, independently tested or shown to work as advertised.

Eat well without spending a fortune

Exercise is only one part of a healthy lifestyle. What you eat matters too, particularly if you're trying to support your training and recovery.

I've followed a vegan diet for years, and I'm a big believer in making plant-based wholefoods the foundation of everyday meals.

That means plenty of vegetables, fruit, beans, lentils, wholegrains, nuts and seeds, along with suitable sources of protein and essential nutrients.

And healthy eating doesn't have to involve expensive powders, fashionable superfoods or complicated meal plans.

Some of the most useful foods are everyday supermarket staples.

Oats, lentils, chickpeas, beans, rice, frozen vegetables and seasonal produce can all form the basis of affordable, nutritious meals.

If you're trying to build muscle, it's important to eat enough overall and get sufficient protein. For those following a vegan diet, foods such as tofu, tempeh, soya products, lentils and beans can contribute.

A well-planned vegan diet also needs a reliable source of vitamin B12, with attention to other nutrients such as vitamin D, iodine, calcium and iron.

I don't believe you need to make nutrition unnecessarily complicated. Learning a few nutritious meals you enjoy and can prepare regularly is a much better starting point than constantly buying new products because somebody online claims they're essential.

If you're curious about the cost of eating plant-based, I've previously explored whether being vegan is expensive.

Is a gym membership worth the money?

I've been a gym member for much of my adult life, and I genuinely enjoy using gym equipment.

For me, a gym can be worthwhile when I'm going regularly and making good use of the facilities.

But that doesn't mean a membership is always the right financial decision.

I no longer have a traditional gym membership. Instead, I pay for a climbing centre membership because bouldering is something I'm currently passionate about and want to improve at.

I go twice a week, so I'm making regular use of what I'm paying for. It’s also something we do as a family, so all of us get involved and get some exercise and strength training, as well as family time and a challenge, a couple of times a week.

Meanwhile, my yoga practice is completely free thanks to YouTube, and walking costs nothing either.

I like this balance because I'm spending money on an activity I genuinely enjoy while keeping the rest of my routine affordable.

If you're paying £50 a month for a gym you rarely visit, that's £600 a year. At £80 a month, you're spending £960 annually.

Of course, if you use the gym several times a week, enjoy the classes and find that the membership helps you stay consistent, it could be money very well spent. I used to go almost daily, so my gym costs were always worth it!

The question isn't whether gym memberships are good or bad. It's whether yours offers value for the amount you actually use it.

Sometimes a cheaper gym, pay-as-you-go classes or free outdoor exercise might suit your circumstances better.

And if your interests or finances change, you can always reconsider your options.

How much fitness equipment do you actually need?

It's easy to get carried away buying things when you're starting a new exercise routine.

New trainers, matching gym outfits, resistance bands, weights, fitness watches and home workout machines can quickly add up.

But I think it's sensible to start with what you already own.

For walking and basic home workouts, comfortable clothing and suitable footwear may be enough.

If you run regularly, a good pair of trainers is worth prioritising. For women doing higher-impact exercise, a supportive sports bra can make a big difference to comfort.

Beyond that, I'd avoid buying lots of equipment until you know what you enjoy and what you'll actually use.

For yoga at home, a mat is useful, but you don't need an expensive one or a collection of accessories to get started.

Bouldering is a little different because suitable climbing shoes and access to climbing facilities can involve some expense. However, if it's an activity you genuinely enjoy and do regularly, those costs may be worthwhile.  My centre offers free shoe hire included in the memberships, so you can try it out with their hire shoes before buying something more suitable if needed.

Second-hand equipment can also be worth considering, provided it's in good condition and safe to use.

Remember, the most effective piece of fitness equipment isn't necessarily the most expensive. It's the one that helps you exercise consistently.

Make exercise a habit rather than a temporary challenge

One of the best ways to stay active when life is busy is to stop treating exercise as something you'll do when you find the time.

Instead, try making it a normal part of your routine.

That could mean going for a walk after lunch, doing a short workout before starting work or setting aside a couple of evenings each week for strength training.

For me, yoga and walking are now regular parts of everyday life, while bouldering twice a week gives me something to work towards.

Having a mixture of activities also helps keep things interesting.

It helps to be realistic, though.

If you know you can't manage five gym sessions every week, don't build a plan that depends on doing exactly that.

Start with something achievable and increase it if your circumstances allow.

You might also find it useful to track your progress. This doesn't have to involve a smartwatch or paid app.

A simple note on your phone can record how far you've run, which exercises you've completed or how many workouts you've managed that week.

Seeing your progress can be motivating, particularly when improvements happen gradually.

And if you miss a workout because work or family life gets in the way, don't write off the entire week. Just pick up where you left off.

Consistency over months and years matters much more than following a perfect routine for a fortnight.

Final thoughts

Finding time to exercise when you're busy can be challenging, but I don't think it needs to be expensive or complicated.

Sometimes the simplest changes make the biggest difference. Walking more, fitting in short home workouts, exercising with the children and making better use of spare moments can all help you become more active.

My own routine is a good example of how exercise can change with your interests and priorities. At the moment, I'm enjoying bouldering twice a week, practising yoga most days and walking daily, with longer hikes whenever I can fit them in.

I still love running and hope to make more time for it again soon, but I'm happy concentrating on improving my climbing and yoga skills for now.

And if you want to maximise your workouts, focus on the basics. Choose activities you enjoy, gradually challenge yourself, eat well, get enough rest and keep going.

There will always be another fitness product, supplement or shortcut promising faster results. Some may have genuine benefits, while others might simply be an expensive distraction.

For me, the best investment is making time to look after my health in ways I can realistically maintain.

You don't need the most expensive gym membership, the latest fitness gadget or a complicated routine to get started. You just need to find an approach that works for your lifestyle, your budget and your goals.