But I read something recently that made me question whether a lack of time is truly to blame.<\/p>\n
Most of us find time each day to watch TV and scroll on our phones, Adam Sinicki argues in his book Functional Training and Beyond.<\/p>\n
But what is it that makes us choose these activities over a health-boosting workout<\/a>?<\/p>\n \u201cIf you\u2019re coming h\u00e7ome and crashing on the sofa each night, it\u2019s because you have no energy<\/a>,\u201d Sinicki writes.<\/p>\n Sign up for the Well Enough newsletter here<\/a><\/p>\n \u201cThe issue is that energy is a finite resource. You can\u2019t keep adding new activities [to an already hectic lifestyle] without eventually running out of juice. So if you\u2019re already too tired to train, what makes you think you can start training an additional few hours per week?\u201d<\/p>\n This week\u2019s newsletter<\/a> aims to provide a solution to this problem, and help you add exercise into your life in a way that actually works.<\/p>\n There is no one-size-fits-all solution for fitness. Everybody is different, every body is different, everyone\u2019s circumstances differ and each individual will thrive under different conditions. That\u2019s why I\u2019ve tried to offer four possible solutions below.<\/p>\n Option one: increase your energy levels<\/p>\n Option one is to address your energy levels directly. Two of the easiest ways to do this are to improve your sleep and eat a more nutritious diet. Luckily, I have guides ready to go on both topics.<\/p>\n To improve your sleep<\/a>, The Sleep Scientist founder Dr Sophie Bostock\u2019s top recommendation is establishing a regular sleep routine in line with your circadian rhythm (your in-built body clock, which follows light-dark or day-night patterns). This, she says, is one of the best things you can do for better sleep quality \u2013 almost as important as overall sleep quantity. In the piece linked above, she shares four further tips.<\/p>\n For improving your diet<\/a>, last week\u2019s newsletter (linked here) provides a solid starting point. Building a balanced plate at mealtimes \u2013 half filled with plants, a quarter with a protein source and a quarter with fibre-rich carbohydrates \u2013 lays firm foundations.<\/p>\n Adding in more nutritious foods such as fruits and vegetables, and those rich in B vitamins such as dairy products, nuts and legumes, can also help your body function better and give your energy levels a lift. <\/p>\n Option two: front-load your day with healthy behaviours while motivation is high<\/p>\n Every hour you\u2019re awake, your likelihood of making it to the gym decreases, performance coach and Perform 365 founder Dan Lawrence once told me.<\/p>\n Each decision you make drains a little bit of energy, each work, social and family commitment drains a little more, and by the time the evening rolls around all you want to do is curl up somewhere comfortable.<\/p>\n His solution is to \u201cwin the morning\u201d. Prioritise exercise and other healthy behaviours, making time to do them early in the day while you still feel fairly fresh.<\/p>\n He recommends a short bout of morning movement \u2013 be that a home workout or mobility routine<\/a> \u2013 as well as a glass of water and some sunlight to start the day.<\/p>\n \u201cOf course, this is context-specific \u2013 if someone has kids or an irregular schedule, it might not work,\u201d he caveats. \u201cBut generally, \u2018win the morning, win the day\u2019 is a powerful approach, particularly regarding exercise.\u201d<\/p>\n Option three: streamline your workouts<\/p>\n It is far easier to muster the energy for a short, accessible home workout than to drag yourself to the gym for 60 minutes or more. This is why I believe streamlining your workouts can be a potent tonic to a lack of exercise in our time-pressed lives.<\/p>\n The great news is that this approach still delivers impressive results, particularly for those newer to exercise. As the American College of Sports Medicine recently reported: \u201cWhether you\u2019re using barbells, resistance bands, or your body weight, consistency and effort drive results.\u201d<\/p>\n There are two main options for making exercise more accessible. The first is to learn how to start strength training at home<\/a> with minimal equipment. The feature linked here should contain everything you need to know to get started.<\/p>\n If a workout challenges your muscles, it will likely be effective, and you can do this anywhere, at any time. For example, if you\u2019re waiting for your child at the school gates, you could set a 10-minute timer and perform a hard set of press-ups every two minutes. <\/p>\n This might make you feel a bit self-conscious. Most people don\u2019t do things like this. But most people also want to improve their health, so I\u2019d be keen to see this sort of behaviour become a bit less taboo. <\/p>\n The second option for streamlining your workouts is exercise snacks<\/a> \u2013 short one-to-five-minute bursts of exercise scattered throughout the day so they don\u2019t disrupt your routine. This could be as simple as doing as many squats or sit-to-stands<\/a> as you can in 60 seconds, or opting for the stairs rather than an escalator and tackling them at a brisk pace.<\/p>\n Option four: something has to be sacrificed<\/p>\n This is Sinicki\u2019s principal suggestion in his book. \u201cIf you really want to commit to being a healthier version of yourself, you need to look at your current routine and make space,\u201d he writes. \u201cThat might mean removing a commitment or even quitting a hobby.\u201d<\/p>\n Exercise is not easy to fit into your routine, and doing so can feel unnatural. But for better health, I\u2019ve found it has to be prioritised over many other activities. Family and friends come first, of course, but moving your body has to sit somewhere near the top of the tree if you are to do it consistently.<\/p>\n And there we have it. Four tips for making exercise fit into your life, and enjoying the exponential health benefits that come with doing so.<\/p>\n Get the Well Enough newsletter<\/p>\n![\"Streamline](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/07\/14131334-46bff37b-d0e8-4778-b867-c10b48543178.jpg\")
Streamline your workouts (Alamy\/PA)<\/p>\n![\"Get](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/04\/Well-Enough-Harry-3_2.png\")
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