25 Ways To Get 10 Minutes Of Exercise - PT # 1

Experts recommend training 45 minutes to one hour per day (30 minutes for beginners) to lose weight and stay fit. But if you're like most women, you don't always have a block of 30-60 minutes a day to devote solely to doing your workouts.

You can still train, you just have to cleverly sneak into the equivalent. "The idea is to keep moving," says fitness expert Ann Grandjean, EdD. "Grab a cordless phone or put a long cord on your regular phone and walk around when you talk. Find what works for you and move on. Park half a mile from the mall and walk. Use the stairs instead of the elevator. Those little things add up. "

Every Stolen Moment Adds Up

In order not to think that brief bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently and lose more weight after 5 months than women who exercised for 20-40 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 10-minute exercise routines per week. After just 21 days, the aerobic capacity of the volunteers was equal to that of people 10 to 15 years younger. Their strength, muscular endurance and flexibility were equal to those of people up to 20 years younger.

In another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that many short bouts of activity are as effective as longer, more structured workouts for improving health and fitness in inactive adults. "It would be helpful for people to get out of the all-or-nothing mentality that unless they exercise for 30 minutes, they are wasting time," says Gaesser. Breaking exercise into small chunks on your busy days can also keep your confidence, says Harold Taylor, a time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. "Skipping exercise altogether is 'demotivating' - you feel depressed and guilty," says Taylor. "If you skip it, you tend to think, 'What's the use? I can't keep up anyway.' However, as long as you put in a little effort every day, it motivates you to keep going. Success breeds success ".

However, keep in mind that short bouts of exercise are meant to complement, not replace, your normal exercise routine. Here is a rundown of practical ways to adapt exercise to your day, even when "you don't have time to exercise." (You don't have to do them all in 1 day; select the one that works for you.)

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