EXPLAINER: How to stay fit in a busy newsroom

Working in a newsroom means chasing stories, deadlines, breaking news, field assignments and long hours.

This often leaves little time for fitness or wellness because of the high-stress and high-speed environment. But staying fit doesn’t require hours at the gym or a rigid workout routine.

Staying fit isn’t just about looking good, it’s about staying sharp, focused when the news cycle doesn’t stop.

With the right approach, journalists can maintain their health, boost energy, and manage stress even in the most fast-paced environments.

For some journalists, fitness becomes more than just a health goal. It becomes a form of balance.

“Gym has become a safe haven for me. It’s the neutral place between work and social life,” Sharon, a news writer, says.

Dee, also a journalist, echoes the same sentiments. 

“Despite the demands of newsroom life, I prioritise fitness because it’s good for my mental well-being. When you exercise and sweat, you feel so good afterwards. It’s like a stress reliever.”

According to Nairobi-based fitness coach Fidel Okutoyi, the key is to set realistic goals.

“Realistic goals include improving energy levels, reducing stress, staying active at least two to three times a week, and maintaining a healthy weight,” Okutoyi says.

He says since time is usually limited and schedules are unpredictable, aiming for consistency even with short workouts is more sustainable than intense goals.

Okutoyi says fitness for journalists should support their lifestyle, not add extra pressure.

Because newsroom hours can swing from quiet to chaotic without warning, tight workout schedules may rarely hold up.

Juliet Ndung’u, a fitness coach who owns Sculpted by Julie, says irregular hours don’t mean you can’t work out. You just have to get creative.

Ndung'u compares workouts to Lego blocks; buildable, small, and adaptable.

“Two 30-minute sessions during the week and one outdoor activity on the weekend. Or even three 20-minute sessions at random hours, it all adds up,” she says.

Dee takes a practical approach and tries to stick to a routine.

“I’m usually done with work by 6 pm and in the gym by 7 pm. If I can’t make it, I speak to my trainer and we reschedule to a day when I’m more flexible.”

For those with only a few days a week to spare, both trainers agree on one thing; go full body.

“Prioritise compound movements like squats, push-ups, and planks as they can be done in small spaces with no equipment,” Okutoyi says.

Ndung'u adds that in those few days, one should combine strength and cardio for the best effect.

“Don’t split them into ‘arms day’ or ‘legs day.’ Move your whole body.”

Sharon agrees on the importance of full-body workouts.

“I do full body. Working on every part of my body is fair,” Sharon says.

Dee prefers to workout in the evenings of her best days, Mondays and Thursdays.

Dee’s workouts include plain aerobics, Taebo, deadlifts and squats. She feels like these exercises keep her flexible and healthy.

Even during long desk-bound shifts, Okutoyi believes it’s possible to sneak in movement.

He recommends simple stretches like neck rolls, seated twists, wrist and shoulder releases to combat stiffness and improve circulation.

“They’re simple and reduce muscle stiffness from sitting too long. Stretching also improves posture, reduces eye strain, and boosts blood flow, increasing focus during long assignments,” he advises.

According to online medical site Mayo Clinic, it’s best to move every 30 to 60 minutes.

Sitting too long can cause back pain, stiffness, and also increases the risk of death from heart disease and cancer.

Ndung'u advises that after every hour, you stand up, stretch, walk to refill your water, or just shift your posture.

She says movement breaks don’t have to be dramatic, just regular.

Nutrition is another challenge for journalists constantly on the move.

Dee opts for fruits and protein-rich meals and is actively reducing her carb intake to support her fitness routine.

Ndung'u on her part advises carrying easy, healthy snacks like nuts or protein bars can help one avoid impulsive eating.

It is advisable to choose simple, balanced meals. A carb (like rice or sweet potato), a protein (chicken or eggs), and a veggie.

“Start by not skipping meals, you need fuel to stay sharp. Drink water throughout the day and avoid surviving on coffee and crackers," Ndung'u says.

Staying motivated when you are mentally drained from chasing stories and newsroom deadlines can feel impossible.

There are days when exhaustion or stress kicks in.

“I push myself. My goals come first,” Sharon says.

“When tired, I reduce my sessions from two hours to 1 hour. When I’m stressed, I push harder. It helps me decompress," Dee adds.

Juliet recommends scheduling workouts like meetings, adding that you should make them non-negotiable, even if short. You should make it part of your routine, not something extra.

“The truth is, you won’t always be motivated and that’s okay. What helps is reminding yourself that working out is part of taking care of you. Even a 10-minute stretch or quick walk can help clear your head.”

Okutoyi offers a simple 10-minute routine that can be done right in your living room or even in the office.

“Try a simple circuit: 30 seconds each of jumping jacks, squats, push-ups, lunges, mountain climbers, and a one-minute plank. Repeat the circuit twice,” he says.

He says this exercise is energising, requires no equipment, and can be done in a small space between tasks or deadlines.

In the end, fitness for newsroom professionals doesn’t have to be a time-consuming commitment.

Staying fit is also not about perfection but about movement, mindfulness, and making space for yourself.

As Okutoyi puts it, “With a bit of creativity and consistency, even the busiest journalist can carve out space for movement and well-being.”