The key to healthy weight loss is to “eat less and move more.” The goal for general fitness for healthy adults is to get 30 minutes of moderate exercise five days a week. That can be hard to schedule for many people, but according to the American Heart Association, breaking it up into 10-minute segments is just as beneficial. Here are some ideas to fit exercise into your daily schedule without blocking out a large period of time.
Add Cardio by Taking the Long Way
These are easy to do once people get the idea settled in their heads.
- Take the stairs instead of the elevator. Better yet, leave a few minutes early and do the stairs twice!
- Park farther away, whether it’s at the far end of the parking lot or a block or two down the road.
- Get off the subway or bus one stop early and walk the rest of the way.
- Depending on the distance to work, leave the car at home and walk or cycle. Fitness, fresh air, and a boost for the environment all in one!
Fit Exercise into Work Breaks
For those who work outside of the home, coffee breaks and lunch breaks are opportune times. A bit of exercise helps reduce stress, clears your mind and adds energy for work.
- Stretch or do one set of exercises on every visit to the bathroom or water cooler.
- Take a brisk, 10 minute walk instead of a coffee break.
- Spend half of the lunch break walking and the other half eating.
Exercise While Waiting
How much time do you spend waiting while children have music or sports activities, or even waiting for your own doctor appointment? People who want to squeeze bits of fitness into their lives can make good use of these times.
- Spend children’s activity time exercising instead of gabbing with other parents. Walk or jog around the block, the gym, or the athletic field while waiting for children.
- Climb flights of stairs in the school or office building. (If waiting for the doctor or dentist, be sure to check with the office staff to see how much time you have.)
- Use short bits of time in an office or next to the car to do squats, lunges, calf raises, etc.
- Do stretches or muscle contractions (abs, butt, etc.) in the elevator.
Snatch Exercise Moments at Home
There are many moments at home for you to fit a bit of exercise in, even if it's only for a minute or two. Wall squats, counter push-ups, stomach and butt contractions, calf raises, even bicep curls with food cans can be squeezed into these tidbits of time. And don’t forget marching in place and jumping jacks! Consider exercising during these times:
- while waiting for water to boil
- while waiting for the family to come to the table
- while waiting for a young child to finish eating
- while waiting for the hot water to get hot
- while waiting for a turn in the bathroom
- during TV commercials
- while talking on the phone (which is often much longer than a minute or two!)
Other Ideas to Fit Fitness into a Busy Schedule
Be less efficient and add steps to daily activities. When cleaning house, take things to rooms one item at a time, instead of saving trips by accumulating piles. Instead of using the remote, walk to the television to change the channel.
Don’t just send the kids out to play, join them! Toss a ball, play Frisbee, ride bikes. Family time is a great time to build an active lifestyle.
Stay-at-home parents can read How to Exercise with Young Children for more ideas.
Jennifer Jensen - Jennifer Jensen is an Indiana writer just returned from a lovely few years in County Cork, Ireland. She has been the Feature Writer for ...
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