Get your move on with exercise. You may love it or hate it but you likely know it’s good for your physical and mental health. Perhaps you, like many of us, struggle to find the time to exercise each day or even a few days a week. I’m here to tell you that it IS possible to find the time and you don’t need as much time as you probably think you do. So, let’s get your move on!
There are so many people who think if you cannot commit a solid 45 minutes to an hour for exercise, then why do it at all?! Don’t buy into that all or nothing mentality. You can get a super EFFECTIVE workout while also being EFFICIENT with your time! I am talking 20-30 minutes. That’s it!
In fact, research has shown that you no longer need to work-out in longer blocks (at least 10 minutes) for it to be effective and count towards your weekly goal of 150 minutes of moderate intensity exercise. Mini exercise sessions such as a quick jog through the parking lot, doing squats throughout the day, or taking the stairs- it all adds up! Research also supports that small bouts of exercise throughout the day can provide many of the same benefits as a longer, continuous workout. These benefits include improvements in your cardiovascular health, weight loss, and even helping to promote long term adherence and consistency in an exercise program. Short and steady wins the race. It’s a great place to start especially if you are short on time or new to exercise.
According to an article at Harvard Health, only 19% of women get the recommended amount of exercise each week here in America. So, how do we improve this? How can you improve this in your life? My answer- get your move on. Simply MOVE MORE! Take the stairs, park further at the grocery store, do core exercises while watching TV. Make the absolute best use of your time and I think you’ll be surprised how much movement you can actually get in a day.
Here are 10 quick ways to get that burst of energy and movement into your day!
- Clean…vacuuming and mopping especially.
- Walk around the work floor every hour.
- Do core exercises while watching TV.
- Play outside with your kiddos- play tag, frisbee, or kick a soccer ball
- Run up the stairs a few times.
- Do squats or lunges while cooking dinner.
- Start your day with 10 push-ups right when you get out of bed…it’ll help wake you up too!
- Park further away at the grocery store or Target.
- Get a standing desk and do squats and calf raises while you respond to emails.
- Go for a quick walk around the block post dinner with the family- quality time and movement time! Double win.