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How Do I Find the Time to Add Exercise Into my Schedule and What Type of Exercise is Best?

- Wednesday, December 14, 2011
Asked by: Cheryl— working mom of two, Keene NH
Answered by: Kathy Stevens

Survey says: One of the #1 reasons for not exercising on a regular basis is “lack of time.”

Think about it: Time in reality is probably the least likely thing to keep someone from exercising. With 24-hours in a day, it is likely that we can find at least 10 to 20 minutes to talk on the phone, surf the net, watch TV, or read a magazine. Yet we still perceive ‘time’ (or the lack of it) as the reason for not finding that same 10 to 20 minutes to exercise.

A few minutes can make a huge difference: Many studies have shown that short bursts of very intense exercise (interval based training) can produce the same results as traditional, longer duration endurance training.

The proof: A study done recently and published in the Journal of Physiology took 16 college-aged students and had them train using different duration programs.Half did 90 to 120 minutes of continuous moderate intensity cardio each day. The other half performed about one fifth the overall workout time but trained using 30 second bursts of high intensity work followed by 4 minutes of recovery. Despite the huge difference in training time both groups had similar improvements in training results.

So, move more: Keep in mind all physical activity, not just formal exercise, can add up to a healthier body. So in-between those intervals (the other 23.5 hours of the day) try to find ways to simply move more. Here are a few suggestions:

  • Take the stairs
  • Allow for a movement break every 30 minutes you are stuck at a desk (get up and down 5-10 times in a row or do some shoulder rolls)
  • Find something physical you can do during the commercial breaks of your favorite TV time (like crunches and push ups)
  • Go for a walk while you are having leisure talk on the cell phone
  • Keep your housework moving briskly
  • Stand and balance on one foot when in the grocery store line
  • Take the dog for more walks
  • Get outside and play with your kids
  • Park farther and walk

Click “Like” if you found this helpful!

If not, how can we help you? Send in your questions (info@fitnessem.com) to be answered by one of the Empower personal trainers.

 

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