April 02, 2026

Think you don’t have time to exercise? It may take less time than you think

About one in three people fall short of the weekly goal, but it breaks down to just over 20 minutes a day, and even small bursts of movement count.

By Peter Key, sponsored by Independence Blue Cross

Purchased - Shoes, fitness and person walking or hiking for outdoor exercise

Jacob Wackerhausen/istock.com

You don’t need a full workout to make progress. Just moving more during the day can add up faster than you think.

If getting “enough” exercise feels like something you never quite get around to, you’re not alone.

About one in three adults don’t hit the recommended levels. And that can increase their risk of heart attacks, strokes, type 2 diabetes, dementia, and certain cancers. The good news is “enough” exercise is more achievable than it sounds.

Health experts say adults should aim for about 150 minutes of moderate activity each week, or 75 minutes if it’s more intense. That sounds like a lot until you break it down. It comes out to just over 20 minutes a day.

What counts as exercise

Moderate activity can be pretty simple. A brisk walk counts. As a rule of thumb, if you can talk but not sing, you’re in the right range.

If you have to pause for a breath after a few words, you’re in a higher-intensity zone, which means you don’t need as much time. Running, swimming laps, or biking at a faster pace all fall into that higher-intensity category.

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Strength training is part of the mix, too. Experts recommend working your muscles at least twice a week. That can mean lifting weights, but pushups, resistance bands, and even lifting things around the house count.

Small movement matters, too

If you sit for most of the day, taking short breaks can lower your risk of developing metabolic problems. Getting up for five minutes every hour, or moving around every couple of hours, can counter the negative effects of sitting. Small shifts in your routine, like parking a little farther away or taking the stairs instead of the elevator, add up over time.

Making time for fitness

You don’t need to carve out a big block of time to reach your exercise goal. Short bursts of movement throughout the day can add up, which is often more realistic for people trying to fit exercise into a busy schedule.

If you do want something more structured, the weekly goal still breaks down easily. About 30 minutes a day, five days a week gets you there. As you get into the habit, you can adjust your goals to suit your situation. More intensity means less total time, or you can keep your exercise moderate and focus on consistency.

Getting started is the hardest part

Getting started doesn’t mean jumping into a perfect routine right away. For most people, it looks like a couple of workouts here and there, and that still counts. It’s not a failure. It’s how the habit begins.

You don’t need much to build from there. Walking, basic bodyweight exercises, and simply moving more during the day cover most of it. Even everyday things like cleaning, yard work, or lifting groceries are effective.

The biggest hurdle is thinking exercise takes more time than it actually does. It doesn’t. And once you start, it’s a lot easier to make it part of your day.

Peter Key, sponsored by Independence Blue Cross