Finding time to exercise can be a challenge. Breaking a 60-minute workout down into smaller chunks of time can be a great way to work a full hour of exercise in every day.
Here are some tips for success:
- Make it Part of Your Day: Instead of thinking about exercise as something you do separate from your day, try making it a part of your day.
- Take the Long Road: Whether you are going to the store, day care, or your job, find a parking place that causes you to walk a little bit farther. Take the stairs instead of the elevator or escalator. Once you start looking, you will see lots of opportunities to getting in a few extra steps as you move around your day.
- Move It!: There are plenty of chances to get up and move around. Think about dancing or moving while waiting for your tea to boil, the copier to print, or whenever you are in line.
- Skip the Email: Texting, IMing, calling, or emailing someone? Get up and go talk to them in person.
- Chores Count: Yes, vacuuming, washing dishes, raking leaves all add up to activity.
- Take Up a Hobby: Dancing, karate, gardening…there are plenty of hobbies that require you to move your body.
- Keep Track of Your Movement: Smart phones and other devices that track your physical activity each day can help you stay on track. Shoot for between 10,000 and 12,000 steps every day.
- Exer-Commute: Walk, run, or bike your way to work.
- Commercialize: Exercise during commercials. Put dumbbells, a jumping rope, exercise bicycle, or any other equipment near the TV and use it. This is a great one for kids, too. Or, better yet, turn off the t.v. and head outside!
It is easy to squeeze an hour of exercise into your day if exercising is divided into small segments. Most people who do this find that they start looking forward to their exercise breaks and that moving around makes the day much more enjoyable.
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[i] Wilmot EG, Edwardson CL, Achana FA, et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia. 2012 Nov;55(11):2895-905. PMID: 22890825.