Work-Life Blend Replaces Balance in New Fitness Approach

Many professionals say they are too busy to exercise. Jobs, meetings, and family responsibilities take up most of the day. As workloads grow, personal time often shrinks. But experts say it doesn’t have to be that way.

Finding Time to Move in a Busy Life

Charles Scott, an executive mentor and fitness coach, believes that busy people can still stay active. He says it’s not about spending an hour in the gym. It’s about blending exercise into your day.

“If you have a demanding job, you must find a work-life blend,” Scott told the Associated Press.

Scott lives in New York and coaches around 70 business leaders. He helps them improve both their health and careers. His own routine is intense—he plans to run across the Grand Canyon this June, a 46-mile (74 km) challenge. He also supports his blind friend Dan Berlin in endurance events. These include climbing Mount Kilimanjaro and cycling across the U.S. with a team of blind athletes.

Exercise Means More Than the Gym

Scott wants people to rethink what “exercise” means. He teaches something he calls “intentional movement.” That means adding small but meaningful movements to your day.

“The ambitious person’s trap is ignoring health to chase career goals,” Scott said.

Instead of chasing only money or fame, Scott promotes a full-body and mind approach. That includes physical, emotional, and career health.

“Our bodies need to move,” he said. “No matter your age, movement is essential for staying healthy.”

Simple Ways to Add Movement Every Day

Scott shares easy ideas for blending movement into a busy schedule. You don’t always need a gym or extra time.

Here are some of his tips:

• Hold meetings while walking instead of sitting at a desk.
• Stand during phone or Zoom calls to avoid long sitting hours.
• Use a standing conference room to keep meetings short and focused.
• Do small muscle exercises during calls. For example, tighten your stomach for 20 seconds without holding your breath. Repeat throughout the day.
• If your flight is delayed, walk around the airport instead of sitting.
• Link workouts to daily events. Walk after waking up or do pushups when you get home.
• Turn workouts into social time by exercising with friends or family.
• Identify as an “athlete” to stay motivated and build healthy habits.
• Take small breaks during work to do squats, pushups, or stretches.

These small steps add up. “They burn calories and tone muscles,” Scott says. “And they take zero time away from your schedule.”

Fitness Helps Your Career Too

Scott explains that ignoring physical health can lead to burnout. People work non-stop, then go home tired and grumpy. That hurts both work and home life.

“In business, people often push hard all day,” he says. “But that’s a rookie mistake.”

Instead, moving more during the day helps your body and brain. It keeps your energy up and your mind clear.

Real People, Real Results

Harrison “Harry” Kahn is one of Scott’s clients. He manages the Vermont Creamery, a dairy business with 120 employees. Kahn prefers a different method—he separates work and workouts.

“I wake up at 5 a.m. and exercise before the rest of the house wakes up,” Kahn said. He runs, bikes, or skis depending on the season.

His wife, Elisabeth, is a French teacher. Together, they get their two kids—11-year-old Iris and 8-year-old Asher—ready for school.

“Charles reminded me that life isn’t about comparing yourself to others,” Kahn said. “You have to find what works for you.”

He says clear routines help him manage work and life. “At work, I stay focused,” he said. “That helps me finish everything without dragging the day too long.”

Make Fitness Part of Your Identity

Scott also encourages people to pay attention to their food. “Treat your body with respect,” he says. That includes eating well, sleeping enough, and staying active.

He also talks about “meaningful discomfort.” This means pushing yourself a bit to grow stronger—physically and mentally. “It’s the birthplace of resilience,” he says.

By building small, healthy habits into your day, you can become a more balanced person—without needing to block off hours at the gym.