In my previous post, we explored where your calories actually go and broke down the components of your Total Energy Expenditure (TEE). Now that you understand the science, let’s talk about how to apply this knowledge to your daily life—especially if you’re feeling overwhelmed, burned out, or caught in the sandwich generation caring for both children and aging parents.
Four Practical Strategies for Busy Adults
1. Pay Attention to Energy Intake
You simply cannot exercise or move your way out of a poor diet. Even if you work out regularly, the maximum impact you can have on your daily energy expenditure is about 20%. The rest you have little control over.
What this means for you: Focus on nutrient-dense, satisfying foods that provide sustained energy throughout your busy day. This doesn’t mean restrictive dieting—it means being mindful of food quality and quantity. Small, realistic changes like preparing balanced meals during the weekend for busy weekdays can make a significant difference.
2. Increase Activities of Daily Living (ADLs) – Your largest area of influence
Finding opportunities to move throughout the day is crucial for your energy balance and mental well-being.
Try these practical approaches:
- Take walking meetings or walk while on conference calls that don’t require video
- Walk or stretch when your kids are at practice instead of sitting on the sidelines
- Use a fitness tracker like an Oura ring, Whoop strap, or smartwatch to monitor your steps
- Shop for groceries in person instead of using delivery services when possible
- Embrace household activities like cleaning, gardening, and lawn care – reframe than as movement vs. chores
- Consider a walking pad for your home office
- Use a standing desk or high counter
- Don’t automatically turn on the TV when you get home—move around the house doing small tasks
- Take a slow, mindful walk after dinner
These small movements add up significantly over time and can be incorporated even on your busiest days.
3. Exercise And Stay Active All Day
I define exercise as planned, intentional physical activity that gets your heart/lungs working and challenges your body to improve. While it’s at the smallest portion of your daily energy expenditure, it’s crucial for both physical and mental health.
Don’t exercise and then crash for the rest of the day. Studies have demonstrated that people who work out actually move less the rest of the day. They check the movement box for the day and forget about activities of daily living. Reducing overall energy burn for the day.
The current guidelines are 150 minutes of physical activity per week, including at least two days of strength training. But remember that this is a minimum; the more the better.
4. Prioritize Strength Training for Long-Term Benefits
For every pound of muscle you add, you burn approximately 4 more calories per day. This might seem insignificant at first glance, but:
- Muscle is like compounding interest. The dividends won’t pay off from an energy expenditure standpoint in the short term, but over time, the impact is incredible.
- Muscle tissue is great at utilizing glucose, helping to prevent diabetes or manage your blood sugar levels.
- Most importantly, muscle is your longevity organ. The more you have, the better your quality of life as you age. This means you get to do more of what you want versus being debilitated and losing function with time.
For busy adults: Even two 20-minute strength sessions per week can make a meaningful difference. Focus on compound movements that work multiple muscle groups simultaneously for efficiency.
The Mental Health Connection
I’ve noticed a powerful pattern among my clients at The Pointe: those who implement these strategies report not just physical benefits, but significant mental health improvements as well. Movement—whether through formal exercise or increased daily activity—is one of our most effective tools against the stress, anxiety, and overwhelm that often accompanies busy adult life.
When you’re caring for children, aging parents, and trying to maintain your own well-being, it’s easy to feel like your health is being chipped away day by day. But understanding where your energy goes and making strategic, small adjustments can help you regain control.
Your Next Step
Look at your schedule for tomorrow and identify just one opportunity to increase movement or be more mindful about your energy balance. Perhaps it’s a 10-minute walking break between meetings, choosing to prepare a balanced lunch instead of grabbing fast food, or scheduling a short strength training session.
Remember, this isn’t about perfection—it’s about progress and building sustainable habits that support your well-being for the long term.
At The Pointe, we understand the unique challenges faced by busy adults juggling multiple responsibilities. As both a dietitian and therapist, I provide personalized guidance to help you implement these strategies in a way that fits your life. We accept most major insurance plans, including Blue Cross Blue Shield PPO and United Healthcare, with many clients paying as little as $0 out-of-pocket. Contact us today to learn how we can support your journey toward better health and well-being.
