It is recommended that we get at least 30 minutes of exercise on most days of the week to help keep us healthy. Even though it doesn’t sound like a lot, I find it tough to fit it in my busy schedule! But did you know that you don’t have to exercise for a half hour straight to achieve health benefits?
The American Heart Association says that three 10-minute bouts of moderate-intensity exercise (a brisk walk, for example) can be just as effective as exercising for 30 minutes straight. Fitness experts agree that even a little bit of physical activity is significantly better than none.
I was very encouraged to hear that news, so I decided to brainstorm. Here are some ideas that I thought might help you make time for exercise.
- Take exercise breaks at work: Make your usual coffee break a “walk break.” This will help to energize you! Also, it’s a good idea to get up and walk around or stretch every hour.
- Wait actively: Make the most of your time when you have to wait – use “wait-time” as exercise time. If you are forced to wait for an airplane, hairdresser, dentist, doctor, restaurant table, etc. take a quick walk.
- Use muscle, not machines: As a result of all our technological advances in recent decades, we burn about 300-700 fewer calories per day than did our grandparents who had to do things like chop wood and fetch water. Drop the “labor saving” mentality and find opportunities to activate your life. Take the stairs instead of the elevator. . . wash your car by hand. . .use a rake instead of a leaf blower. . .use a bathroom on another level of your building.
- Practice “phone fitness”: Walk around or stretch while you’re talking on your cell or cordless phone. It’s a great way to kill two birds with one stone.
- Find an “exercise buddy”: You are much more likely to stick with an exercise program if you’ve got somebody to exercise with. Besides the accountability, the social aspect also makes is more enjoyable than exercising alone.
- Put exercise equipment in your home: This makes it much more convenient to exercise! You could make a habit of walking on a treadmill while watching the news for example. Experts say it takes 21 days to make a habit. Until then, plan ahead by putting in your schedule. Make it no more negotiable than going to work.
- Remind yourself of the benefits: Don’t ever lose sight of why you are doing this. Those who exercise regularly look and feel better every day. Benefits of exercise include heart health, bone support, sense of well-being, improved physical appearance and many others!
- Create your own incentives: Reward yourself after a week or month of working out hard. . . a new outfit, a new hairstyle, a massage or a new piece of exercise equipment are all great ideas.
Do you have any suggestions you’d like to add? What works for you?