Time in a week
There are 168 hours in a week.
What if you used just 1 or 2 of those hours to care for your body through movement? That’s less than 2% of your week—and the benefits? Huge. Think: more energy, clearer focus, stronger muscles, better sleep, and being your healthiest self—right to your last heartbeat.
“I Don’t Have Time…”
It’s a common thought. Life is busy. Work is demanding. Family schedules are packed. There’s always more to do.
But what if you took a closer look at your week?
Try this: write out a rough breakdown of how you spend your time—work, sleep, meals, commutes, screen time, and everything in between. Chances are, some time is slipping away without you realizing it. You might be surprised by how much space you do have.
The Coffee Example
Let’s say you stop by a coffee shop every morning. $5 here, another $5 mid-morning—it doesn’t feel like much. But if you’ve ever read those “what your coffee habit really costs” articles, you know how quickly it adds up—$25 a week becomes $1000 a year.
No one’s saying you have to stop drinking coffee. But making it at home just a few times a week? That’s a small habit change with a big payoff.
Movement works the same way. Just a few minutes of exercise here and there can add up to a healthier, stronger you.
Rethink Your Routine
Think of your day like a pie chart. There are slices for sleep, work, meals, errands, and entertainment. Now, imagine adding just a tiny sliver of time for physical activity—10 to 15 minutes. Maybe during the time you’d normally scroll your phone, watch a show, or wait for dinner to cook.
Good news: you don’t even have to give up your favorite show. You could stretch while watching it. Or take a quick walk right after. The goal isn’t to eliminate joy from your day—it’s to sprinkle movement into the moments where it fits.
Something Is Better Than Nothing
Don’t underestimate what 10 minutes can do. If you aim to move just a little each day, it adds up—just like that coffee budget. Over time, that movement turns into energy, strength, and confidence.
So instead of aiming for a “perfect” fitness routine, just aim for a “possible” one. One that fits your life. Remember: a small slice of time can bring big rewards.
Please note that these are just estimations.
Coming soon: "The ten minutes workout when there just is no time... How exercise specialist squeeze in a measure of heart health exercise when they are swamped." by exercise specialist Kevin Thomson.