While the American College of Sports Medicine recommends 30 minutes of moderate intensity exercise three to five times a week, this can sometimes be a difficult task for individuals with busy schedules. However, it can become an accomplishable goal if you break this up into shorter pockets of time throughout the day. For instance, if you know you have a busy day coming up, wake up a bit earlier to fit in a ten-minute warm-up and stretch session. At lunch try to fit in a ten-minute walk, then after work find ten minutes to strength or resistance train.
There are several ways to fit in activity and burn 100 calories throughout your day, such as:
- Walking in place for 10 minutes, one minute on – one minute off
- Taking stairs instead of the elevator. If you can, skip a stair to increase the intensity
- Practice boxing moves in place
- Sit and stand up again for 30 seconds at a time in 3 intervals
- Park as far away from your destination as possible
- Walk in place during the commercial break while you watch TV
You can also find extra time to exercise by incorporating physical activity into your family time. Gather the family for an evening walk after dinner, play a game of catch or football on the lawn or plan weekend bike rides together. On those especially hot days, find fun ways to exercise indoors, such as challenging your kids to a jumping jacks contest or playing music and dancing together.
Tim Lewis is an exercise specialist at Alamance Regional Medical Center’s Lifestyle Center. Lewis received a Bachelor of Science in exercise and sports science from Greensboro College in 2001. He coached Greensboro College’s football team for six years, and managed The Rush Fitness Complex for five years before joining the team at Alamance Regional Medical Center.