"Where can you fit 10 minutes of physical activity into your daily routine?"
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Andrea Keusch, PA-C is a Certified Physician Assistant at Mecosta Health Services, Big Rapids. She assists Family Practice Physician anthony Foster, M.D.
Call (231) 796-3200 for an appointment. Office hours are 8:00 a.m. to 5:00 p.m., Monday through Friday.
[Research from the Family Safety & Health Magazine web site.] |
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10 Ways to Find Time to Exercise
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According to the American Heart Association, daily physical activity will reduce the risk of heart disease and diabetes, help control weight, improve blood cholesterol levels, prevent and manage high blood pressure, prevent bone loss, manage stress, and boost your energy level.
With all these benefits, why are so many people inactive?
For starters, we associate exercise with hard work and pain, and we complain about not having enough time. You can sneak in exercise throughout the day. And you need to individualize your workouts so they are comfortable, yet effective.
Here are 10 ways to make exercise a part of your daily routine.
1. Work out at home
If you exercise at home, you might find that 30 minutes late at night. Some people work out to an aerobics video, or head home during their lunch hour to exercise.
2. Invest in walking shoes
A walk a day is a low risk, simple-to-start exercise program for most people. Park at the far end of a parking lot and walk the rest of the way. Walk a few laps before doing your mall shopping. Early morning walks can become a daily ritual. A brisk walk can clear your mind and energize you.
3. Take fitness to work
Look for ways to exercise and energize during the workday. Take the steps instead of the elevator. Lunch and breaks offer an excellent opportunity to get out of your chair and exercise. Stand up, stretch,
and move around every hour. Schedule a "walking" meeting-you and your co-workers can discuss business while you take a hike. Keep a pair of walking shoes in your office or car so you are ready to go.
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4. Think 10-minute increments
Where can you fit 10 minutes of physical activity into your daily routine? The American Heart Association recommends 30 minutes of physical activity each day; however, this can be broken down into shorter intervals. Research indicates that three 10-minute or two 15-minute spurts of activity can offer the same benefits as 30 minutes of continuous exercise.
5. Choose the right time of day
People who work out in the morning are much more likely to stick to their program than people who leave it until later. Write down times, places and ways that you fit exercise into your daily routine. If you don't have that hour to spare, schedule 10-minute increments at various times of the day.
6. Join the right health club
Choose a club close to your home or your workplace-you don't want to spend unnecessary time driving to an inconvenient location. Visit the club during the time you want to work out to see how busy it is and whether there are long waiting lines for the equipment. Are there lockers, showers, and adequate parking spaces? Small details can keep you on schedule.
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7. Work with a personal trainer
A personal trainer will help you design a workout that fits your lifestyle, meets your goals, and helps prevent injury. You need to warm up properly, work out effectively, and spend the appropriate time cooling down.
8. Don't just sit there
Most of us spend time every week sitting and waiting for something-our children to finish a dance lesson, a train to arrive, a plane to board, our turn in the dentist chair. Use this time to your physical advantage. Take a short, vigorous walk or do stretching exercises while you sit. Do you take your kids to the playground and then sit on the bench watching them? Get out there and play with them. Jump rope or play tag. It's a great bonding experience plus a cardiovascular workout.
9. Play hard
Leisure time spent with family or friends is a great way to keep active. Make a date to hike or play tennis. Instead of watching television with your kids, go swimming or for a bike ride. When golfing, walk instead of renting a cart. Organize a volleyball or badminton game at the company picnic. Add dancing to your Saturday night plans.
10. Make your travel active
If you travel, stay at hotels with fitness centers and/or a pool. Walk before dinner. Include hiking, backpacking, bicycling or canoeing in your family vacation plans.
Always check with your doctor before beginning an exercise program. And then schedule your workout like an appointment. If you save exercising for when you get around to it, you probably never will!
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