Ten Ways To Get 10 Mins Of Fitness Exercise Every ...
Fitness Training Experts recommend working out 40 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness.
But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to offer exclusively for doing your fitness workouts.
You can still exercise–you just need to sneak in the equivalent in resourceful ways.
“The main idea is just to keep moving,” say many fitness experts. For example get a cordless phone or install a very long cord on your regular phone and walk while you talk.
Find whatever works for you and just move.
Park half a mile from the mall or your work and walk, walk, walk. Take the stairs instead of the elevator. Those little but important things add up.
Every Stolen Moment Adds Up
In case you think that short bursts of activity have an insignificant effect on your fitness program, just think again. Researchers found out that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight and easier after 4-6 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 x 10-minute exercise routines a week. After just 21 days, the aerobic fitness volunteers were equal to the 10 to 15 years younger people because their strength, muscular endurance, and flexibility were equal to them.
In another study, researchers at the Johns Hopkins School of Medicine in Baltimore also found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured fitness workouts.
“It would be useful for people to get out of the all-or-nothing mind-set that says –‘If you cannot exercise at least for 30 minutes, then you are wasting your time’-” says Glenn Gaesser.
Breaking your exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject.
“Skipping exercise altogether is ‘de-motivational’–you feel depressed and guilty,” Harold Taylor says. “If you skip it, you tend to figure, ‘What’s the use? I can’t keep up with it anyway.’ Yet as long as you make some effort each day, that motivates you onward. Success breeds success.”
Keep also in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here’s a roundup of practical ways to work exercise into your day even when you “don’t have time to exercise.” (You don’t have to do them all in 1 day; select what works for you.)
Short bursts of exercise around the House
- When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.
- If you’re housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.
- Try 5 to 10 minutes of jumping jacks. (with this exercise, a 150-pound woman can burn 90 calories in one 10-minute session.)
- Cooking dinner? Just do standing push-ups while you are waiting for your meal to be cooked. Stand about an arm’s length from the kitchen counter and push your arms against the counter. Push in and out to work your arms and shoulders.
- After dinner, go outside and play tag or shoot baskets with your kids and their friends or walk few times around the buildings’ block.
- Just before bed or while you’re giving yourself a facial at night, do a few repetitions of some dumbbell or free weights exercises. Just keep a set of free weights on a shelf in front of your bathroom sink.
- Walk around the block several times while you wait for your child to take for examples a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
- Walk around medical buildings if you have a long wait for a doctor’s appointment. Just ask the receptionist to give you an idea of how long you have left to wait. Most of are usually very willing to tell you.
- While your son or daughter plays a soccer game, walk around the field and train yourself a bit.
- Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.
All these above are only few small tips and ideas how to use your time gaps for your 10 min training.
You can just find more ideas to do it and remain healthy, fit and full of energy your whole life.