If you are currently not exercising at all, it may feel impossible to fit 30 minutes of exercise into your already hectic day: making lunches for school, commute traffic, work, soccer practice, grocery shopping, homework help, cooking dinner, etc. Here is a solution that may help you get started.
***Solution: squeeze in 3 short 10-minute bursts of exercise throughout the day totaling 30 minutes for the day. As long as you are doing your activity at a moderate or vigorous effort for at least 10 minutes at a time, you will be reaping the important health benefits of weight control and reducing your risks of developing chronic diseases such as heart disease, Type 2 diabetes, and some cancers. It can also help improve your mood and mental health too.
Here are some ways you can fit in
short 10-minute bursts of exercise during your day:
- Power walk at your lunch break.
- Walk the kids to and from school at a brisk pace.
- Work in a building with stairs? Walk the stairs for 10 minutes during your break.
- Instead of sitting and watching your child at soccer or ("insert sport here") practice, jog around the field.
- So, you don't stay and watch your child's sports practice? No problem. Show up 10 minutes early to pick them up and do a brisk walk then.
- Hint for game days: Most kids need to show up early to their games, meets, matches, or tournaments to warm up. This is a good time to do your jogging or walking.
- Take a family power walk, hike, or bike ride after dinner.
- Get a running "Buddy" (especially the 4-legged ones) to join you on your jogs or power walks.
- Like to shop? Wear your running shoes and do a 10-minute power walk in the mall.
- Housework is no fun, but with the right intensity, it counts as exercise! Vacuuming, mopping, and mowing the lawn are great ways to get the heart pumping and burn calories.
- Instead of watching the kids play, join in! Shoot hoops, jump rope, or play tag.
- Rainy day? Turn on the tunes and DANCE like nobody is watching!
- Can't miss your favorite show on TV? While watching, do jumping jacks, push-ups, sit-ups, etc. during the show.
Remember, if you can do longer than 10 minutes at a time, that is best.
10 minutes, 3 times a day is the minimum.
Do you have any ideas that work best for you? Post them here!!
Now that you're done reading this, get up and go exercise!