The Daily Prosper
Aprende conciliar rutina deportiva laboral

Learn to reconcile your sports routine with your work

Whenever we talk about conciliation, we think about making family and work life compatible, something that has yet to sink in Spain. We have all worked in companies where we spend more hours than necessary in the workplace to maintain a high level of productivity. However, the concept of conciliation is much broader and must also include other elements, such as leisure and, more specifically, sport.


The benefits of regular physical activity are undeniable. Having a sports routine that is compatible with work improves one’s mental function, autonomy, memory, speed in the performance of tasks and feeling of well-being. The sedentary lifestyle is a hindrance on a person’s full development and it is therefore necessary to do sport, especially if your job fosters a sedentary lifestyle.

Conciliation in this aspect is often difficult. Although in Spain this is less common than it should be, there are companies that defend the need to reconcile and some even have a sports offer. This is the case of Banco Santander, which has facilities in the Ciudad Financiera of Boadilla del Monte, in Madrid, offering a wide variety of sports activities and a long timetable to cover the needs of all job profiles, opening its doors even at the weekend.

Aprende conciliar rutina deportiva laboral

If you do not work in a company that has sports centres at the service of employees, don’t worry because there are some guidelines that will allow you to reconcile sport with a work routine. What’s more, you can exercise even if you have a job that requires you to spend too many hours in the office and you have no margin to get away to the gym for a while. Let's see some of them:
 

Create a calendar and plan your activity

The first thing is to create a calendar and write down all the compulsory and urgent activities, starting with sleep. It is of no use for you to exercise regularly if you do not sleep between seven and eight hours a day. Then you must establish the time devoted to the workday. If you work on the morning and afternoon shift with two hours to eat, you can spend half of this time doing sport; and if the day is in one block, the best thing is to exercise before going to work as far as possible.
 

Choose a gym near your work

If you are a person who does sports to feel well and do not want to take part in any competition, then you have to be clear that one hour or 45 minutes a day is enough. To optimise your time the ideal thing is to look for a gym near your place of work and thus achieve two objectives: you waste little time in the travelling and you fight against the excuses to skip training days.
 

Consistency and discipline

Once you have decided when and where you are going to do sport, then comes the most difficult thing: commit yourself and maintain the established routine. Obviously, some day you might not go to the gym because you extraordinarily have to do some necessary work or have a family obligation, but you have to try not to lose your rhythm, since it is difficult to recover lost ground, and it is useless to train regularly for three months and stop for one or two weeks.
 

Reconciling sport and family

If you have a partner and children, you will also have to introduce the family component when you develop your strategy to reconcile sport and work. One of the best ways is to look for activities in which the whole family can take part at least once a week, so that you spend more time with them and transmit the sports habit. Swimming, hiking, team sports or the traditional bicycle are good options in this regard.
 

Moderation is key: keep your energy

You must be careful with the physical activity you do. If you choose a sport that is too intense, you will cause the opposite of what you are looking for. Also, if on the days you are going to train you do work activities that do not force you to consume too much energy, you can get home in a fit state to enjoy your family or go out to dinner with friends. Moderation is key.