Healthy Hacks: The busy person's guide to staying active

You’re never too busy for your health

Here are 5 things people can do to stay healthy, even when life gets busy.

If there’s one thing this year’s Health of the Nation findings have taught us, it’s that Aussies are finding it harder than ever to balance their busy schedules and their health and fitness goals. 

Most concerningly, Australians are averaging just 5 hours and 34 minutes of weekly exercise – almost an hour less than they were in 2024. 

While there are a few contributing factors behind this significant drop, the top three most common reasons uncovered in the survey are a lack of motivation or energy, difficulty maintaining consistency, and a lack of time. 

In addition to these, one of the biggest barriers to maintaining healthy habits among Aussies right now is the cost of living. With time and money holding too many people back from prioritising their fitness, the demand for affordable and accessible health advice and hacks has never been greater. 

Luckily, Body+Soul’s Health of the Nation campaign is still in full swing, meaning not only do we have the stats to show where – and why – Aussies are most struggling with their health, but we also have the answers. 

So if your busy schedule and never-ending commitments are impeding your ability to live your fittest and healthiest life, here are five simple things you can do to take back the reins. 

Find yourself a workout buddy to lock in some sessions with throughout the week. Image: Pexels

#1. Embrace the chaos – and make it work for you

If you’re someone who struggles to find any free time, chances are you’re a fantastic multitasker. Therefore, it’s time to put your skills to good use, combining as many mundane or obligatory activities throughout the week with things that will not only help you improve your fitness, but add a healthy dose of fun into your schedule. 

For example, if you’ve got a job that allows it, take your morning team WIP while you walk around the block. You’ll get some much-needed fresh air, up your daily step count, and best of all, 

Another great way to multitask like a pro is to find yourself a workout buddy to lock in some sessions with throughout the week. Not only will you have to commit to showing up (at the risk of being branded a flakey friend), but you’ll also quickly fill your quota for socialising. 

Take some of the guesswork out of your decision-making and meal planning. Image: iStock

#2. Shop healthier alternatives

Time is money, as most busy people are aware, so if you’re someone whose calendar tends to fill up fast, you’ve probably switched to grocery shopping online. But, with so many brands and varieties of products available at your fingertips, choosing the right ones for your health goals can easily feel overwhelming. 

When you shop online with Woolworths, their Healthier Options tool helps take some of the guesswork out of your decision-making and meal planning. On products that apply, you may notice a Healthier Options window appear on the page, prompting you to consider similar products with a higher Health Star Rating. It’s a simple (and free!) tool that can help budy Aussies stay on track with their health goals this year.

Find out more

#3. Ditch the long workouts for exercise snacks

Yes, there’s certainly a time and place for long hikes with your best or back-to-back Pilates classes, but for most people, devoting hours to your workouts just isn’t conducive to our everyday responsibilities. Instead, embrace the fact that not everything needs to be done in excess, and a little bit of movement is better than nothing. 

Exercise snacking – AKA brief spurts of exertion throughout the day – can do wonders for not only your physical health and fitness but also your mental health. Simple exercise snacks could include a quick walk around the block in between meetings or taking five minutes to pump out some squats, star jumps and sit-ups after being glued to your desk all morning. 

Need some inspiration? Check out Steph Claire Smith and Laura Henshaw’s go-to 5-minute HIIT workout:

Get a free month of Kic!

#4. Enforce a strict sleep schedule 

If you’re looking to simplify your daily routine in order to free up some time and energy to focus on your fitness, one of the best places to start is in the bedroom. According to the survey’s findings, not only are 1 in 3 Aussies not getting their recommended 7 to 9 hours per night, but 51 per cent of Aussies say a lack of organisation and structure is ultimately undermining their motivation and energy levels. 

So, how do we help train our bodies and minds into healthier sleep habits? Start with your devices. We know by now that too much exposure to blue light before bed can interfere with our sleep quality but with the quality of TikTok’s influencer drama and dog videos at an all-time high, putting down the phone can sometimes take a little more than willpower. 

Take advantage of your device’s inbuilt settings that allow you to set a timer on particular attention-sucking apps, and set a sleep timer that notifies you when it’s time to wind down and get ready for bed.  

1 in 3 Aussies not getting their recommended 7 to 9 hours per night. Image: iStock

#5. Stop putting off important appointments

When you’ve got a million things to tick off on any given day, it can be tempting to cancel or take a rain-check on life admin tasks like health appointments. But in case you’d forgotten, we’re lucky enough to be living in a day and age where healthcare and expert assistance have never been more accessible.

If you can’t pull yourself away from your desk to visit your GP or specialist in person, stay on top of your health needs with HealthyLife Telehealth.  For $25, you can quickly access telehealth consultations with Australian doctors, meaning there’s no reason to put your health in the backseat.

Find out more

Originally published as Healthy Hacks: The busy person's guide to staying active