Time for training. Physical activity for busy people.

– I am not surprised by such a large group of people declaring lack of time as I am one of them. The most important thing is to start and look for the earliest possible opportunity to be active. So small, in fact, that it would be strange not to do it – taking the stairs instead of the elevator, walking to a shop that’s a little further away, or doing ten squats. Next, observing how you feel after taking a bit of exercise. Over time, the brain will remember the benefits of activity and will become an ally in building this habit – says Dr. Ewa Hartman, trainer and MBA lecturer. 

The self-propelling activity circle mechanism is confirmed by the increase in exercise frequency among already active people who exercise at least three times a week – from 30% in 2017 to 36% in 2024 – as shown in the MultiSport Index 2024: Sportcrastination report. 

It’s easier to find time to be active when the goal is to get some exercise. Nearly two out of three physically active Poles tend to look for opportunities to exercise.¹ A great help in this context are 20-30-minute fitness classes or workouts, which, although shorter, can still be effective. 

– By reducing the time spent exercising, we get rid of the pressure resulting from the belief that only a minimum hour of training counts. It's a myth. Exercise always makes sense. The fundamental advantage of a shorter workout is that you’re more likely to complete it – it’s easier to find 20 minutes in your calendar than an hour. This means that over time opportunities for short workouts will become more and more visible to us, and we will build a permanent habit of physical activity – says Piotr Czyżewski, sports trainer, breathing instructor, Wellbeing Strategy Manager at Benefit Systems. 

Shorter classes serve different functions. The introductory ones are perfect for beginners and those returning to training after a break. Their participants will become familiar with physical activity, but will also learn how to exercise safely and prepare for higher intensity efforts. 

Short group classes are not the only solution for busy people who want to start exercising. Regardless of our available time resources, daily schedule or level of advancement, it is worth using the gym. 

– Just 20 minutes of training on simple equipment such as an elliptical trainer or treadmill allows you to burn fat and improve your wellbeing. In the long term, this type of activity also has a beneficial effect on health. One should also not be afraid of strength training machines and remember about the possibility of support from a trainer – says Piotr Czyżewski.

Those who want to save time do not have to give up high intensity and relatively quick effects. Such possibilities are provided by High Intensity Interval Training (HIIT), e.g. Tabata or circuit training. 

– The key is to define the effects we want to achieve. If your goal is to lose excess body fat, HIIT workouts are a good form of physical activity. High-intensity exercise will increase your metabolic rate so much that your body will continue to burn calories long after you have finished – explains Piotr Czyżewski. 

The MultiSport Index 2024: Sportcrastination report shows that active people exercise more and more often, and the more they exercise, the more they enjoy it. Pleasure and relaxation are the most frequently indicated reasons for practising physical activity – 44% of active Poles give them as the main reasons.²

– It’s good to start calmly, getting to know your body gradually. Of course, a beginner can also attend high-intensity classes if that is what they prefer, but it is important that the intensity is adapted to their skills. Too demanding training can discourage us from regular activity and can also cause injuries that effectively exclude us from our training plans. A trainer who will adapt solutions to expectations, skills, and available time resources will help to avoid such a situation – sums up Piotr Czyżewski. 

The MultiSport Index 2024: Sportcrastination report can be downloaded HERE. 

^1,2 The MultiSport Index 2024: Sportcrastination

The MultiSport Index 2024: Sportcrastination report cites the following research: 1)Minds&Roses commissioned by Benefit Systems, 07.2024. MultiSport Index 2024. Quantitative CATI survey conducted on a representative random nationwide sample of N=1400 Poles aged 18+. 2) IRCenter commissioned by Benefit Systems, 07.2024., Reasons why Poles do and do not practise sports. Qualitative survey conducted in three locations, 15 (IDI) and 5 (FGI) with people with varying degrees of involvement in physical activity 3) IRCenter commissioned by Benefit Systems, 08.2024, Reasons why Poles do and do not practise sports. Quantitative CAWI survey conducted on a representative nationwide sample of N=1006 Poles aged 18+.  

Benefit Systems has been operating on the Polish market for over two decades and is one of the leaders in providing non-financial benefits that support employee wellbeing. The company is the creator of the MultiSport Programme, which enables physical activity in sports facilities throughout the country. Its portfolio also includes the MyBenefit cafeteria platform and the MultiLife wellbeing programme. For several years now, the company’s sports offer has been developed on foreign markets, including the Czech Republic, Slovakia, Bulgaria, Croatia, and Turkey. The Benefit Systems Group also operates fitness clubs (in Poland it is responsible for Active Fitness Club, Fabryka Formy, FitFabric, Fitness Academy, Good Luck, Max-Gym, My Fitness Place, Saturn Fitness, StepONE, Total Fitness and Zdrofit networks). An important area of Benefit Systems activities is the promotion of an active lifestyle at every stage of life, which is why the company implements initiatives supporting physical activity of children, adults, and seniors, also as part of the MultiSport Foundation. Since 2018, Benefit Systems has been part of the global B Corp initiative, bringing together companies operating and engaging in solving the most important social problems. More information can be found at benefitsystems.pl/en.