No Time to Exercise?
Try These Tips
Finding time to exercise can be hard. Despite our best intentions, work and family obligations often push physical activity aside. But being smart and creative about workouts can help.
There are 1,440 minutes in every day—try to find at least 30 for moderate physical activity most days of the week. What’s considered moderate? Exercise that revs your heart rate but allows you to talk comfortably.
Break It Up
If you can’t set aside a solid block of time, do short activities throughout the day. Three 10- minute walks are just as good as one 30- minute walk. Better yet: Climb the stairs. One study showed that 11 minutes of daily stair climbing is equal to 30-plus minutes of walking. And you can do it in two-minute bouts.Want another option? Try vigorous exercise, such as jogging or running. To meet national exercise recommendations, you need to exercise vigorously for only 20 minutes, three days a week. You’ll know you’re exercising vigorously when you’re breathing hard and fast and your heart rate increases substantially.
Another trick: You can add intensity to your workout through interval training. Alternating short bursts of vigorous activity with more moderate activity can offer better results in less time. Plus, intervals burn more fat and calories and may be better at preventing diabetes than continuous moderate activity, according to a recent study in the Journal of Applied Physiology.
Multitasking Time-Savers
Here are some ways you can combine exercise with other activities:- Work faster to make household and gardening chores aerobic.
- Catch up on reading while using a stationary bike, treadmill, or stair-climber.
- Walk to speak with coworkers instead of e-mailing or calling them.
- Pair social time with exercise—walk or go dancing with a partner or friend.
- Take jumprope breaks at work.
- Make family time active. Play outside with children and pets or take a group walk.
- Do sit-ups in front of the television.
