Training When You Are Busy, Tired, and Stressed
Finding motivation to train can feel impossible when work is demanding, sleep is limited, and stress is high. During busy seasons of life, exercise often gets pushed aside – but movement can actually help you manage stress, improve energy, and support long-term health (Mayo Clinic Staff, 2023).
Sleep and recovery matter. Most adults benefit from 7-9 hours of sleep, but when that isn’t realistic, especially for parents and caregivers. When full nights of sleep aren’t possible, short periods of rest or naps can still support health and performance (Fisher et al., 2023).
Stress isn’t always a bad thing. When managed well and resources are available, it can promote growth. However, when stress becomes overwhelming, healthy outlets such as exercise, walking, yoga, journaling, or social connection are essential for coping and emotional regulation (Fisher et al., 2023).
You don’t need long workouts to see benefits. Short movement breaks throughout the day – standing, stretching, or walking- can improve overall activity levels. For individuals with limited time, high-intensity interval training may be an effective option when performed safely and with appropriate medical clearance. When time and support allow, structured activities such as group fitness classes, walking, cycling, or recreational sports can help improve consistency and adherence (Ferguson & Robb, 2019).
Exercise is also a powerful stress reliever. Physical activity increases endorphins, improves mood, supports cardiovascular and immune health, improves sleep, and helps the body better regulate stress responses (Mayo Clinic Staff, 2023). Training during stressful times isn’t about perfection-it’s about progress. Even small amounts of movement can make a meaningful difference.
References
Ferguson-Stegall, L. & Robb, L. D. (2019). Effective strategies to increase physical activity in the working years. American College of Sports Medicine Health and Fitness Journal, 23(5), 26-33. https://journals.lww.com/acsm-healthfitness/fulltext/2019/09000/effective_strategies_to_increase_physical_activity.9.aspx
Fisher, K., Ferkel, R., & Woodbridge, M. (2024). Maintaining health and fitness in parenthood – Strategies for personal trainers and clients with young children. Personal Training Quarterly, 11(2), https://www.nsca.com/education/articles/ptq/maintaining-health-and-fitness-in-parenthood/
Mayo Clinic Staff. (2023). Exercise and stress: Get moving to manage stress. Healthy Lifestlye. https://journals.lww.com/acsm-healthfitness/fulltext/2019/09000/effective_strategies_to_increase_physical_activity.9.aspx