One of the biggest challenges to becoming physically active is finding a way for exercise to fit into your already busy life. Finding an extra 30 minutes in the day to exercise can seem overwhelming. But there’s good news! First, every bit of exercise can help get you on the path to a healthier you—so getting in a little bit is good for you (and better than not at all). Second, especially with cardiovascular activities, getting at least 10 minutes of continuous moderate activity 3 times per day seems to yield the same health benefits as 30 minutes 1 time per day. So, even if you’ve only got 10 minutes, you can do your body good by exercising.
Try these tips or make up your own!
Making the Most of 10 Minutes to Exercise
10 Minutes of Cardio
- Take 10 minutes on your lunch hour to go for a walk.
- In the morning, walk up and down the stairs for 10 minutes.
- Work off some of the stress of the day by jogging to your favorite tunes for 10 minutes (about 3 songs).
10 Minutes of Strength Training
- While you’re watching TV in the evening, do 10 minutes of strength training—alternate exercises with soup cans and resistance bands.
- Before breakfast, take 10 minutes to do 1 or 2 strength training exercises (e.g., bicep curls and lunges) to jump-start your day.
- On a killer conference call? Do 10 minutes of squats, calf raises or push-ups when you’re not talking (and remember to put your phone on mute!).
10 Minutes of Stretching
- Several apps and YouTube videos have 10 minute stretching routines. Try one out!
- After a walk, take 10 minutes to do some of your favorite stretches.
- Whether you’re driving around or sitting at a desk all day, commit to standing up 1 time a day to do 10 minutes of stretching (2 times a day is even better!).