As you hit your late 30s, life tends to become a bit more complicated. Careers, family, personal goals - all these demands make it harder to find time for yourself, especially when it comes to maintaining your fitness. Yet, as the years go by, staying healthy becomes even more important. But how do you fit fitness into a busy schedule without sacrificing your career or personal life? It’s all about balance, and it starts with making wellness a part of your everyday routine - not just something you fit in at the end of the day.
The Work + Wellness Ratio: Why Gym Visits Aren’t Enough
Many professionals in their late 30s think they’re doing enough by hitting the gym three times a week, but here’s the truth: the hours you spend sitting at a desk or driving, and the time you spend lounging on the couch, can have a much greater effect on your body than those few workouts. It’s all about the work-wellness ratio.
Studies show that sitting for long periods, even if you exercise regularly, can have a negative impact on your health, contributing to poor posture, back pain, and even increasing your risk for heart disease. If you’re sitting for 8-10 hours a day, that’s a long time for your body to be in a sedentary state, even with gym sessions mixed in. This makes it even more important to integrate movement into your daily routine.
Instead of thinking of fitness as just "going to the gym," consider it a holistic part of your workday. Even if you don’t have time to hit the gym every day, incorporating movement into your life throughout the day can significantly improve your physical and mental health.
Prioritize Movement Throughout the Day
While carving out time for strength training exercises is important, balancing your career with wellness means incorporating movement into your workday. Here are some simple ways to do this:
Take Short Movement Breaks: Every 30-60 minutes, take a short break to stand up, stretch, or walk around. This will help counteract the negative effects of sitting and keep your body from stiffening.
Desk Exercises: You don’t need to leave your desk to keep moving. Simple stretches or bodyweight exercises like seated leg lifts or desk push-ups can keep your muscles engaged.
Walking or Cycling to Work: If possible, walk or bike to work—or at least park farther away to get in a few extra steps each day.
Standing or Walking Meetings: Skip the traditional sitting meetings and try standing or walking meetings, which are great for both productivity and health.
Stretching and Breathing Exercises: Stretching, deep breathing, or even mindfulness exercises throughout your day will help reduce stress, improve posture, and enhance your energy levels.
Focus on Overall Wellness, Not Just Physical Fitness
Fitness isn’t just about exercise; it’s about creating a balance between physical health, mental well-being, and stress management. If you’re only focusing on the gym, you’re missing a bigger picture. Incorporate holistic wellness practices into your life:
Sleep: Prioritize sleep to allow your body to recover. Rest is just as important as exercise when it comes to overall wellness.
Nutrition: Eating nutritious meals will fuel your body, especially when you have a busy schedule. Prep meals, or find healthy, quick options to support your energy levels.
Mental Health: It’s just as important to exercise your mind as it is your body. Take time for yourself to relax, unwind, and focus on your mental health.
Create a Schedule That Works for You
When your schedule is packed, it's easy to push fitness aside. However, it’s essential to make it a priority. Create a realistic plan that incorporates wellness into your day. This could mean setting aside time for a quick walk before work, a yoga session at lunch, or a 30-minute workout in the evening. The key is consistency—build healthy habits that fit within your schedule, so wellness becomes part of your daily life rather than an afterthought.
Make Fitness a Social Activity
Staying fit doesn’t have to be a solo activity. Find ways to make fitness a social experience. This could mean joining group workouts, walking with a friend, or taking part in wellness events. Building community support around your wellness goals makes it easier to stay motivated and committed.
Put it Together for better Work-Life Balance
Balancing a busy career with fitness in your late 30s doesn’t have to be an impossible task. It’s about making movement a part of your daily routine and prioritizing your wellness alongside your career. By integrating simple strategies like taking breaks to move, practicing good posture, and incorporating mindfulness, you’ll find that it’s possible to thrive in both your professional and personal life.
Fitness is a marathon, not a sprint. So, instead of focusing on how many gym sessions you can squeeze in, focus on creating a sustainable routine that keeps your mind and body in balance. By taking a holistic approach to wellness, you’ll not only feel better but be able to show up in all aspects of your life with more energy, clarity, and confidence.
Why Squadstyle is the Perfect Space for Work and Wellness
At Squadstyle, we believe that prioritizing wellness is not only essential for your health but also helps you perform better at work. Our coworking space in Frederick, MD, isn’t just about having a desk to work at—it’s about creating an environment that supports your physical and mental well-being.
With 24/7 gym access, a traditional sauna, and wellness services like monthly fascial stretch therapy and business masterminds, we provide the perfect setting for professionals in their late 30s who are looking to balance work and fitness.
We understand that time is precious, which is why we’ve created a space where you can focus on both your business and your health. Whether it’s quick workouts during your lunch break, attending a wellness event, or working in an environment that promotes overall wellness, we have everything you need to thrive.
Ready to make wellness part of your workday? Schedule a tour of Squadstyle’s coworking space in Frederick today and discover how we can help you balance your career and fitness.
