3 Easy Ways to Align our Fitness Goals with a Busy Work Schedule

by Jan 19, 2022

Written by: Sabrina Singh

It’s January – the month of resolutions and setting goals…fitness being top-of-mind for many. According to a 2021 Statistca study on resolutions, 50% of surveyed Americans resolved to improve their fitness. Yet, another Statistca study from 2018 found that only 4% of respondents fully followed through with their resolutions…yikes!

This leads us to ask – where does the disconnect lie, and why is it so difficult to form healthy habits? One of the simplest answers comes to where we are spending our time. On a workday, the average, middle-aged American spends:

  • 8-9 hours at work (BLS)
  • ~1 hour round trip commuting (ABC News)
  • ~1 hour in the bathroom/getting ready (Studyfinds)
  • 67 minutes eating & drinking (USDA)*

*this is time spent primarily eating & drinking…an additional 23.5 min on average are spent eating & drinking, while multi-tasking

Given that the average adult needs 7-9 hours of sleep (CDC), this leaves us with about 4 hours of “free time” per day. While this may seem like a fair amount, it does not account for meal prep, familial obligations, or many of the other daily tasks that demand our time.

Long story short…it is difficult to squeeze a new fitness routine into a full workday. So, here are 3 free ways to align our busy schedules with our fitness goals:


  • 1. Turn your breaks into “energy sessions.” Anytime you take a break, commit to leaving your chair. Whether it’s going for a quick walk around the office, making some trips up and down the stairs, or just doing a standing stretch session, LEAVE YOUR CHAIR. This will get your blood flowing and ensure you’re staying mobile throughout the day.


  • 2. Turn your tasks into a fitness game. Depending on your job, determine some recurring tasks or benchmarks and set a fitness trigger for each of them. Here are some examples to get you started:
    • When you hang up a call, do 10 desk push-ups
    • Every 10 email responses = do 5 squats
    • Get creative with it! And treat it like a game…in addition to being more active, those mundane tasks might be a bit more fun.


  • 3. Get your co-workers involved. Once your game plan is set, share it! Having others hold you accountable is one of the best ways to stay on track. Working these “energy sessions” and fitness games into your team is also a wonderful bonding opportunity!


With these 3 free, easy additions to your workday, you can become part of the 4% that stick to their resolutions.

Additionally, as a leader, it becomes increasingly important that your employees feel comfortable making these healthy changes. Make sure you foster an environment where these activities are welcomed and encouraged. One way to do this is to conduct a climate assessment so you can ensure your culture fosters open communication and encourages healthy habits.

Whether you’re an organizational leader, or an employee working from home, healthy habits don’t need to be time-consuming. So get working, get active, and get inspired for a healthier 2022!

Civility Partners has been recognized among the Top 10 California HR Outsourcing Companies in 2022 by DesignRush

About Catherine Mattice

Catherine Mattice, MA, SPHR, SHRM-SCP is President of consulting and training firm, Civility Partners, and has been successfully providing programs in workplace bullying and building positive workplaces since 2007. Her clients include Fortune 500’s, the military, several universities and hospitals, government agencies, small businesses and nonprofits. She has published in a variety of trade magazines and has appeared several times on NPR, FOX, NBC, and ABC as an expert, as well as in USA Today, Inc Magazine, Huffington Post, Entrepreneur Magazine, and more. Catherine is Past-President of the Association for Talent Development (ATD), San Diego Chapter and teaches at National University. In his book foreword, Ken Blanchard called her book, BACK OFF! Your Kick-Ass Guide to Ending Bullying at Work, “the most comprehensive and valuable handbook on the topic.” She recently released a second book entitled, SEEKING CIVILITY: How Leaders, Managers and HR Can Create a Workplace Free of Bullying.

5 Steps for an Efficient Succession Planning

What happens when the CEO of your organization suddenly resigns or retires? Are you confident that there is someone ready to step up and fill the leadership gap?  That is why succession planning is vital to every organization. Succession planning can help ensure a...

How to Establish a Budget for Training and Development Initiatives

Training and development is a vital aspect for any organization that wants to invest in its employees' growth. Over here at Civility Partners, we often receive inquiries from people seeking guidance on developing their training programs and wondering how we can help....

The Connection Between DEIB and Mental Health

In today's ever-evolving work landscape, it's refreshing to see organizations finally acknowledging the pivotal role of diversity, equity, inclusion, and belonging (DEIB) in cultivating a thriving workplace. At the same time, the growing recognition of mental health's...

Rebecca Del Secco: Six Years With Civility Partners!

We would like to take a moment to celebrate and recognize the incredible contributions of Rebecca Del Secco, our exceptional People & Culture Consultant, who has dedicated six remarkable years to Civility Partners.  Rebecca began her journey with us as an intern,...

Recognizing 5 DEIB Influencers in Unexpected Places

Picture this: a world where workplace culture is transformed not just by well-known DEIB influencers, but by unexpected heroes who wield the power of diversity, equity, inclusion, and belonging (DEIB) in their own unique ways.  DEIB are increasingly recognized as...

10 Songs About Inclusion to Play in your Office

In a diverse and inclusive workplace, it's important to create an environment where all employees feel welcome and valued. One way to promote a sense of unity and acceptance is through the power of music.  Playing songs about inclusion in your office can help inspire...

It Starts with You: The Power of Being an Upstander

Have you ever found yourself in a situation where you witnessed behavior that made you feel uncomfortable or uneasy, but weren't sure how to respond? Maybe it was a situation where someone was being bullied or harassed, or perhaps it was a situation where someone was...

Three More Brilliant Tips for Dealing with an Angry Boss

A few years ago, we shared five simple tips on how to deal with an angry boss, and the response was overwhelming! We're back with even more tips to help you navigate this challenging situation with civility in mind. According to a survey conducted by the Workplace...

Insights from the Craft Brewers Conference

Last Sunday, May 7th, I had the honor of being a keynote speaker at the THRIVE pre-conference, which was a roadmap to a safe, inclusive, and equitable experience at the Craft Brewers Conference (CBC). As a conference held in Nashville, TN, a city known for its musical...

3 Tips to Leverage Positive Psychology at Work

In the world of traditional thinking, the notion that success leads to happiness is a commonly held belief. We're taught that if we work hard and achieve our goals, then we'll be happy. However, research in positive psychology has revealed a new perspective: happiness...