Striking a balance between professional responsibilities and personal health is crucial for overall well-being. Yet, a lot of people struggle to do this. More people are having to work into later life too, so sessions and opportunities need to be available to support them.

In this blog, we’ll explore the challenges individuals face in maintaining an active lifestyle around work commitments, the benefits of overcoming these challenges, and actionable tips that you as the fitness professional can share to help clients implement.


  • Time Constraints:

    The primary obstacle individuals face is the scarcity of time. Demanding work schedules, meetings, and deadlines can easily lead to a sedentary lifestyle.

  • Mental Exhaustion:

    After a long day at work, mental fatigue often makes the idea of exercising seem daunting. Finding motivation can be challenging.

  • Inconsistent Schedules:

    Irregular work hours can disrupt any attempt to establish a consistent fitness routine. This inconsistency makes it difficult to form healthy habits.

  • Lack of Available Sessions or Support:

    Many individuals struggle to find fitness sessions or support that align with their unique work commitments. Limited availability of suitable programs can lead to frustration and deter individuals from maintaining an active lifestyle.

Benefits of Regular Physical Activity:

  • Improved Energy Levels:

    Contrary to popular belief, incorporating physical activity into your routine can boost energy levels. Regular exercise has been shown to increase productivity and decrease feelings of fatigue.

  • Enhanced Mental Well-being:

    Exercise is a powerful stress reliever. It releases endorphins, the body’s natural mood lifters, reducing symptoms of anxiety and depression.

  • Increased Productivity:

    Studies have consistently shown that employees who engage in regular physical activity are more productive. A quick workout can enhance focus and concentration.

  • Maintaining Overall Health and Preventing Chronic Conditions:

    Regular physical activity not only enhances fitness but also plays a crucial role in maintaining overall health. By incorporating exercise into daily routines, individuals can significantly reduce the risk of chronic health conditions such as heart disease, diabetes, and obesity. This proactive approach to health minimises the long-term impact of inactivity.

Actionable Tips:

  • Micro-Break Workouts:

    Encourage clients to take short breaks during the workday. Suggest simple exercises like desk stretches, chair squats, or a brisk walk around the office. These micro-breaks can add up, providing valuable minutes of physical activity.

  • Prioritise Morning Workouts:

    Suggest to clients that they prioritise morning workouts. By getting it done early, they can avoid the fatigue that accumulates throughout the day and the workload that needs completing and sets the tone for a more active lifestyle.

  • Incorporate Activity into Commuting:

    Suggest alternatives to sedentary commuting, such as walking or cycling. If feasible, recommend clients park farther away or use public transportation, allowing for additional physical activity.

  • Desk-Friendly Exercises:

    Provide a list of exercises that can be discreetly performed at a desk. Simple stretches, leg lifts, or seated torso twists can help break up long periods of sitting.

  • Scheduled Fitness Classes:

    Encourage clients to schedule fitness classes or workouts as they would any other important meeting. These can be before work, during their lunchbreak or straight after work. This helps establish consistency and makes physical activity a non-negotiable part of their routine.


Balancing work commitments and an active lifestyle is undoubtedly challenging, but the benefits far outweigh the obstacles. As fitness professionals, it’s our responsibility to guide clients toward solutions that fit into their lives. By sharing these actionable tips, we can motivate individuals to overcome challenges, prioritise their health, and create a sustainable and active lifestyle.

Training Opportunities

Short training (approx 1 hour) which would support your understanding includes:

Embedding inclusive exercise into mid to later life

Re-engage and Motivate  Bundle 

Conversations for Change

Lifestyle Advice Sheets Bundle