I really need to fit in more of a fitness program into my life but only have 5 minutes here and there, truly. What do you suggest? I think there are some programs out there that cater to this but I don't know which work...

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Some movement is better than no movement. If you have time for HIIT or a single walk around the block or whatever, do that. It builds on itself over time.

It also depends on what your goals are. I threw all the guilt/shame reasons overboard and started focusing on what I wanted to be able to do, and how I wanted to feel, and it’s fundamentally changed my relationship with fitness.

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Thanks guys, this is all really helpful!

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What sort of physical ability do you have? Like, can you do HIIT style workouts, have mobility issues, etc?

Start small. Like really small. See if you can set a total push-up goal for a month. Like 1500 (~50 per day). Then build on that habit you’ve created month over month to add sit-ups or squats. Next thing you know, you’ll have grooved a daily workout habit.

This is such good advice! I actually try to do 45 pushups per day myself and I've started naturally adding in some things and enjoy the feeling of increased strength and seeing results in one area, which inspires more.

I block off time in my calendar to relax and ,/ or workout.

Start with a 10-15 min walk around the block

If you truly don't have more than "5 minutes of free time here and there" I am much more concerned about other factors of your heath and overall lifestyle than your fitness routine.

Those being:
- Your work life balance / burnout potential
- Your stress levels / hypertension (stroke, heart attack, and hypertension risk)
- If you are getting enough sleep (The body and brain both need time to recover to perform)
- If you are eating healthful and nutritionally balanced meals (getting enough protein & vitamins / diabetes risk / cholesterol / bodyfat % / height:waist ratio)

That said- if you really, truly, have no extra time, multitask. Get a sit/stand desk and a walking treadmill for under it. You'll get used to walking and typing more quickly than you'd expect. A stationary bike is great for peddling away mindlessly at while watching TV or reading.

Highest ROI exercise though, is probably weightlifting. Only 5 hours a week will drastically improve your health. You can do that during your lunch breaks.

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