The cognoscenti of the exercise world believe that in order to lose weight, tone muscles and get fit, one must exercise 45 to 60 minutes a day, or half an hour for starters. But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
Yes, you can still sneak in some exercise – you just have to be creative about it. “The idea is to keep moving,” says fitness expert Ann Grandjean, EdD. She suggests using old favorites such as the cordless phone as a way to sneak in some exercise. Just do whatever you could, as long as you are in motion. Park half a mile from the mall and walk. Take the stairs instead of the elevator. One small step for you could be one giant leap for fitness.
Every Stolen Moment Adds Up
If you are still believing that those brief surges of activity have but a picayune effect at best on your fitness routine, maybe this will help. It may surprise you to know that one study had revealed that women who exercise in ten-minute intervals have a better chance than women who exercise in 20 to 40 minute intervals of losing more weight and developing a regular exercise regimen in five months.
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 a week. After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger. And best of all, they had strength, flexibility and stability comparable to people a good two decades younger than them – remarkable!
In yet another study, researchers found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up.
However, you should not misconstrue this as a replacement for your regular exercise regimen – rather, it should be a supplementary form of exercise. You probably have learned a lot from this article, so to sum things up, here are some key points on how to sneak in some exercise into your day. TO BE CONTINUED.