10 Ways to Sneak in a Workout in Singapore - Even with a Packed Schedule

We know the struggle all too well.

Between work, errands, more work, family time, and that ever-growing to-do list, squeezing in a workout can feel like trying to fit a square peg in a round hole. Because of this, physical fitness usually takes a backseat. However, regular exercise is crucial as it boosts calorie expenditure, preserves muscle mass, and improves our overall health. Combining cardiovascular exercises, strength training, and flexibility exercises can enhance your weight loss efforts.

Here are some tips to get your body moving and that heart rate pumping, even when time is tight:

1. Strategize like a boss and schedule in your exercise

Treat your workout like any of your other important appointments. Make sure you block out a time in your calendar, add a reminder and stick to it. For busy bees like you, this prevents double-booking and holds you accountable.

2. Break up your workout time

If you can’t carve out a full hour of workout, then don’t worry about it. You can always split your workout into smaller chunks of time.

• For low to moderate-intensity cardio exercise like brisk walking, doing two 15-minute sessions can be just as effective as one 30-minute session. The key is maintaining the same total volume of exercise.

• However, when it comes to higher intensity training like strength or interval training, there is some evidence that one longer 30-minute session may be slightly more beneficial than splitting it into two 15-minute sessions. The longer session allows for a more complete warm-up, rest time and cool-down, and may lead to greater metabolic and training adaptations.

That said, the most important thing is finding a workout routine you can stick to consistently. If splitting a session into two 15-minute chunks makes it easier for you to fit exercise into your schedule, that's perfectly valid and can still be very effective.

3. Embrace efficiency and make your home your makeshift gym

You don’t have to travel (again) to workout. Your home can be your gym. Utilize bodyweight exercises or household items like water bottles for weights – but if you do have weights at home, even better! There are tons of free workout routines available online that require minimal space.

4. Master multitasking

It may sound crazy, but if it works and saves you time, then it’s worth the try. Do some squats or lunges while waiting for your meal to cook in the oven, take the stairs instead of the elevator, or do a bit of walking around in the office while waiting for the printer to print out your report. Every little bit of effort counts!

5. Fit your workout in your day - find ways!

Try parking further away from your destination and walk the extra distance. Or walk to the next MRT station instead of taking the one closest to your office. Or perhaps combine errands with a brisk walk or jog, to make the most of your time.

6. Make it fun and flexible and find your fit

Not everyone loves the gym – and yes, not everyone has the time for it. To make a “chore” seem like “play”, explore different activities – dancing, cycling, swimming – and do something you actually enjoy. You're more likely to stick with it if it's fun.

7. Embrace the outdoors

Singapore has an abundance of parks, gardens & other nature attractions. Go for a jog along the coastline, do some yoga in the park, or have a family bike ride.

8. Remember: Small steps, big results

Don't get discouraged if you can't do a full hour of exercise right away. Start with shorter durations and gradually increase the intensity and length as you get fitter.

9. Every Minute Counts

Even 10 minutes of exercise is better than none! Get your blood pumping and break a sweat – your body will thank you for it.

10. Consistency is key

Aim for most days of the week, even if it's just for a short while. Regular movement is crucial for maintaining good health and energy levels.

Ditch the excuses and get moving now. Start small and be creative. You can conquer your busy schedule and prioritize your health without sacrificing precious time.

Sustainable weight loss is entirely achievable, even with a packed schedule. It just takes time, consistent effort, and the right actions to get you to where you want to be.

However… exercise is just one component of the weight loss puzzle. A holistic approach that includes a healthy diet, doctor’s guidance and even weight loss medication can help you achieve your weight loss goals.

Join NOVI Optimum Plus, our medical weight loss program. We’ll not only guide you on your nutrition, but we’ll also help you incorporate workouts and holistic health coaching that works for you. This program also includes doctor consultation and GLP1-RA medication to kickstart your weight loss journey.