The high-pace of our modern lifestyle can really make it hard for you to balance your working hours with a healthy life. If you’re working overtime, you might feel the symptoms of extreme exhaustion or even the burnout syndrome. It may seem like you’re always lacking the time for exercising, but the truth is – all you need is 15-30 minutes per day to stay healthy. If you still think you don’t have this amount of time to dedicate to yourself and your well-being, then it is time to reorganize your priorities.

A study of the University College of London has shown a direct causal link between working long hours (55 hours per week or more) and significantly increased possibilities of health issues – in particular, risks of stroke and coronary heart diseases. There are ways to squeeze in some simple exercises in order to maintain and improve your physique, and preserve your overall health.


A recent study has reported some worrying conclusions: there are many health hazards that are caused by long periods of continuous sitting, such as heart diseases and diabetes. What is worse, health issues that are linked to sedentary behavior occur even in cases of individuals who exercise regularly. In order to prevent this, you need to break those sitting periods and get your 15 minutes of workouts. Try different deskercises: you can do chair squats, desk pushups, wall sits, and much more! After devoting just a quarter of an hour to exercising, your bloodstream will liven up, your body will feel rejuvenated and your mind will feel more prepared for new tasks.

High-intensity interval training

This special training technique might be perfect for you, given the fact that you don’t have much time on your hands. During HIIT, you should push your body to its limits and give it all you’ve got. After the intense period of the training comes the recovery period, often with active rests. The American College of Sports Medicine has pointed out the huge benefits of HIIT: it improves your cardiovascular health, aerobic and anaerobic fitness, levels of cholesterol and fat to muscle mass ratio. There are many different types of HIIT workouts you can try, which can be fitted into your busy schedule.

Night running

The health benefits of running are amazing. Running can be a meditative experience and will calm your body and mind. Night running has its special perks, as opposed to running during the day. You are not restricted by your daily duties and your time is not limited in that sense. During the summer, it is much more pleasant to run at night since the temperatures are lower. Also, running tracks are usually less crowded and there is an enjoyable sense of freedom that occurs during night jogs. Another great benefit is relaxation and stress release after a hard working day.

Still, make sure you stay safe during your night run, especially if your route includes traffic areas. A great way to make yourself visible during the night is to wear reflective clothing tape. Place the tapes on the parts of your body that move the most (such as legs) and on your back, too. This will ensure a notable reflection if car headlights get pointed at you. This material is a great safety asset and will make you stand out in the dark, so you can carelessly enjoy your run.

These three ways of exercising don’t require much of your time and can be done on a daily basis. Combine different types of exercises and after a couple of months, you will realize that they’ve become a part of your routine.

Author Bio:

Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her on Twitter, or in a tea shop.