Do you get discouraged when you hear the physical activity guidelines recommended by American Heart Association/American College of Sports Medicine for healthy adults to get at least 30 minutes of moderate intensity activity five days of the week. Does it sound impossible with your busy schedule? The good news is that it doesn’t have to be all at the same time! Small amounts of exercise counts too!
Adding Little Bits of Exercise
Since every little bit of exercise counts, try these:
- Walk 10 minutes in the morning, 10 minutes at lunch, and 10 minutes in the evening. Think of this routine as more of a stress-reliever than exercise and you’ll find it easier
- Take the stairs instead of the elevator every time you have that option
- Need to talk to someone at your workplace? Walk to their desk instead of picking up the phone
- Park a bit farther at the mall or office to add a few more steps
Dr. Jo’s Hotel Room Workout
If difficulty getting to the gym is your excuse, realize that there’s so much you do at home or even in a hotel room. My book, How to Stay Healthy & Fit on the Road, includes Dr. Jo’s Hotel Room Workout – a 30-60 minute workout you can do in a 6 foot by 6 foot space. I’ve been practicing this since the early 1990’s – long before the term HIIT (high-intensity interval training) was coined.
Dr. Jo’s Hotel Room Workout begins with a warm up (such as high steps in place). Then alternate between one-minute of aerobic activity (jumping rope, jumping jacks, dancing, etc) and one-minute of a strengthening activity (I use an exercise resistance tube, like this one, to do bicep curls, lunges, and more)…for 10, 20, or more minutes. Then do a cool down.
The point is, to just get moving – and remember that some movement is always better than none! Of course, consult your medical doctor before starting a diet or exercise program.