MY HEALTH AT FIRST

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, many lasting only 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 these: