Getting just 20 minutes of physical activity a day can have an impact on your physical, mental and emotional health, giving you the strength and mindset you need to accomplish your goals. As a multi-tasking mom with a busy career, I realize the challenges of having to juggle a hectic schedule. Finding time to get into an exercise routine can be tough.

One of the things I hear most often is that people simply do not have the time for fitness. I always tell them the same thing: it’s important to do what you can, and there are ways to squeeze fitness into your routine.

Here are my tips and tricks on how you can make that happen:

1. Treat daily household tasks like your workout

Maybe you didn’t have time to hit the gym today, and that’s OK. Instead, do what you can to turn what you are doing in your everyday life into a workout. If you’re brushing your teeth, stand on one leg and practice your balance. Walking to the refrigerator? Stop and squat 10 times before retrieving what you needed. Unwinding with your favourite television show? During the commercial break do some push-ups or run on the spot. You may not spend an hour in the gym but all these movements will accumulate over the course of your day.

2. Make it a social affair

Working out is often more fun with other people, and everyone needs a social life. Consider grabbing your friends and joining a Group Fitness class, or catch up with a friend by going for a run together. Spend your family time going for a bike ride or roller blade. It’s a great way to build in some much-needed social time, have some fun and get exercise.

 3. Find ways to do more

This could simply mean taking the stairs at your office, adding 15 minutes to your daily walk, nixing the shopping cart and carrying your groceries, or power-walking through all of your errands. Add small things to your daily routine that will be sure to make a difference! As the saying goes, every little bit counts.

4. Play with your kids

Really play with your kids. They are a bundle of energy and would love if you would join in on all the fun. Playing with your kids is a great way to spend quality time with your loved ones, have some fun and get your heart pumping. And trust me, your heart will be pumping! Get in on a game of tag or play follow the leader—your kids are the leader, can you keep up?

5. All you need is your body

You may not have the time to make it to the gym on a regular basis and that’s OK. All you need is you. If you have 20 minutes here and there, get to work. Squat, lunge, do pushups, jump or run on the spot. All you need is you and all you need to do is move…

6. Show your chair who’s boss

If you sit for long periods of time, show your chair who is boss! Use your chair to build your body. Try dips, elevated lunges (one foot on the chair) or straight-arm seated lifts. How long can you hold your body off the chair? Try counting to 10 to start and build on this every day. It becomes a fun game to see if you can beat your own record.

7. Switch up your date night

We all need alone time with our partner. Having a date night is a great way to reconnect and try fun new activities. Instead of opting for the usual dinner and movie, why not do something different? Play a game of tennis, try rock climbing at an indoor facility or hit the beach where you can try paddle boarding or swimming. It gives the term “getting physical” together a whole new meaning.

Kim Lavender, also known as Coach Lav, is the GoodLife Fitness national director of team training and creator of the GoodLife MyBootcamp program. With over 25 years of experience in the fitness industry, Coach Lav has coached/trained everyone from competitive athletes to older adults looking to lose weight and improve their quality of life. She is a master practitioner in neuro-linguistic programming and holds multiple fitness certifications including: personal training Specialist, fitness Instructor specialist, yoga, cycling, Les Mills, TRX TEAM, sports conditioning and Zumba.

Find Coach Lav on Twitter: @coachklav – Connect with GoodLife Fitness: @GoodLifeFitness – Facebook.com/goodlifefitness – Goodlifefitness.com