Being Physically Active… 10 Minutes at a Time

 If you say you don't have time to exercise you aren't alone. Lack of time is one of the biggest obstacles to physical activity. 

Guidelines tell us to get 150 minutes of physical activity each week. That averages out to 30 minutes a day, five days a week. If you are in a time crunch a 30 minute stretch can seem daunting. There is good news. You can actually accomplish your 30 minutes per day in three ten-minute sessions and still reap the heart health rewards of activity. 

There is building evidence that short, frequent bouts of activity can yield plenty of health benefits. A study published in Preventative Medicine in 2006 found that multiple workout sessions as short as six minutes each could help sedentary adults reach fitness goals similar to those achieved by working out for 30 minutes at a time.

Here are some ideas on how you can get your three ten minute session in per day: 

• Walk or bike to and from work.

• Take the stairs throughout the day rather than the elevator.

•   Go for a ten minute walk before work in the morning and then again after dinner in the evening. In fact, a study published by the American Journal of Sports Medicine in 2006 showed that short walks after dinner were more effective than long exercise sessions in reducing the amount of fat and triglyceride levels in the bloodstream after a meal.

• Get active during your break at work. Grab some co-workers to walk with you. If you have stairs at work use them for 10 minutes during your break.

• Take a walk between innings at the ball game.