According to the US Department of Health and Human Services, the minimum recommended amount of exercise is 30 minutes for general health and 60 minutes for weight loss at a moderate intensity for most days of the week. Moderate intensity means it is difficult to talk, but we can still have a conversation if needed.
I can workout for 30 minutes. I can push myself to 40 minutes if necessary. But 60 minutes is an intimidating number!
But I am looking at this all wrong. 60 minutes are not the recommended amount of physical activity during one sitting. It is the amount of physical activity for the entire day!
Think of it this way, which requires less effort and planning — a 10 minute phone call or a 2 hour meeting? Which one would you rather do? And which would be easier to re-schedule if something unexpected comes up?
Small amounts of regular and consistent physical activity throughout the day are much easier to maintain than to try to overhaul our years of being a coach or mouse potato after work. We will reach the same health benefits if we break down the 30 or 60 minutes into 10 minute or 15 minute workout sessions.
Since I work out approximately 30 minutes most days a week, I need to find 30 minutes of brisk activity to add up to 60 minutes. Ideas include:
- housework (vacuuming and mopping the floors is hard work).
- walking up and down the stairs while I am on the phone.
- playing my Wii.
- biking to work might be an option, but I am too afraid of the traffic.
- Pop in either my 15 Minutes Workout for Dummies or one of my 10 Minute Solution workout dvds.
Walking around the neighborhood after dinner with my husband. I really like this idea, but our pace is too slow since we do too much talking.
The only thing on my list that appeals to me is playing on my Wii. Yes, I think that is what I will do tonight. Tomorrow night I might try bowling with my husband.
Try to come up with a list of 15 minute physical activities of your own to fall back on. Then each day, pick one or two activities to do. Please feel free to share your 15 minute workout ideas by adding a comment.
Until next time and thanks for stopping by.
Like what you are reading? How about subscribing? It's free!