Take a glance at your calendar. Does it look a little something like this?

sticky note

From work to appointments to kid’s practices, grocery shopping, meal prep and more, finding spare time in your schedule to get active can be like finding a needle in a haystack. But no matter how busy your day is, physical activity is essential for a healthy life. Moving for 30 minutes every day helps you balance your weight, improve your mood and strengthen your immune system. It can even help you quit smoking. Plus, it reduces your risk for chronic diseases like high blood pressure, high cholesterol and type 2 diabetes.

And the best part about physical activity? You can do it anywhere, anytime! The living room. The bathroom. The workplace. The bus stop. The store and more. Adding physical activity to your days won’t require an entire reorganization of your schedule or take much time. Just a few simple changes and additions here and there will add movement to your days… and improvements to your health.

  • For example, add some movement to your morning by doing shoulder shrugs in the shower or calf raises while you brush your teeth.
  • At work, try some simple office exercises throughout the day, like some arm circles or seated oblique bends.
  • Or try this TV workout while you unwind after dinner (a healthy dinner, that is).

Have kids? Check out the video for tons of ways busy moms can move more.

Another way to squeeze some physical activity into your schedule? Find activities that you enjoy doing. Not into yoga? Try something else. Go biking, play basketball or try kickboxing or dancing. Find a workout video on Netflix. Give tennis a whack.

If you enjoy the activity, you’ll want to make it part of your schedule. You can even add physical activities to your daily calendar, or plan your days around certain activities.

You don’t have to schedule a gym visit to get moving. Search through your garage, basement or kitchen for items you could use to get active at home. Cans of food, condiment bottles and jugs of laundry detergent make for great dumbbells. You can use chairs for exercises like push-ups and triceps dips, and a towel for resistance training. You can do a workout with your kids after they get home from school, or you can even use your baby to help you move more!

No matter how busy you are, you can always pencil some physical activity into your schedule. Try these tips above today, and find lots more time-saving activities, quick and healthy recipes and more at ShapeYourFutureOK.com.