Everyone faces time constraints, and unfortunately, our fitness routines tend to suffer. It often leaves us wondering, how do I support my overall health and well-being when there’s so much to do?
We all know that some physical activity is better than none for overall health. But for significant health benefits, the U.S. Department of Health and Human Services recommends adults do at least 150 minutes of moderate-intensity exercise weekly or 75 minutes each week of vigorous-intensity exercise.
Try Splitting Exercise into Smaller Sessions
150 minutes of exercise equates to 30 minutes five times per week or roughly 22 minutes, seven days per week. If you’re doing higher intensity workouts, you can split your 75 minutes throughout the week for an even lower daily number. If we plan our workouts in smaller chunks, they’re easier to fit into our busy schedules, which in turn increases our chance of success.
One tactic is to do micro workouts throughout the day, which add up to the recommended amount of time spent exercising. You do not need a full 30 minutes of consecutive exercise to start seeing the benefits of moving more. Take your dog for a brisk ten-minute walk before leaving the house; walk up and down the stairs for ten minutes during your lunch break; and end your day with a bike ride around the neighborhood or some yard work. And voila, you just completed a cumulative 30 minutes of exercise.
If you have cardio equipment at home such as a NuStep cross trainer, you can employ the same technique. If you get on a recumbent trainer for 15 minutes in the morning and 15 minutes at night, that’s an easy way to reach your recommended daily exercise with minimal impact on your schedule. The idea is to split your sessions into much more manageable blocks if you can’t do it all in once.
HIIT and Other Interval Protocols
One of the exercise regimens that’s made major traction in recent years is interval training. There are some variations between different protocols, but it all boils down to the same idea: higher intensity, shorter duration. So, if you truly are too busy, interval workouts can save you time. Most interval workouts can be completed in 15 to 20 minutes, and they can be done with any activity or using a cardio machine, including a NuStep. There is one caveat to interval training, it is taxing on the body. If you aren’t already active with a good foundation of aerobic fitness, speak with your physician before performing high intensity interval training.
The idea here is that if you find yourself pressed for time, up the intensity! You can get the same amount of exercise in less time.
Regardless of where you are in your wellness journey, the more you move the better. Try to incorporate some of these tips to fit exercise into your daily routine, no matter how busy you are!
Always remember to follow some basic guidelines before beginning any exercise program. First, check with your physician before beginning to ensure the type of physical activity you choose is appropriate for your age, level of fitness, and prior experience. Always begin at a level appropriate for your current fitness level and goals. If you live a mostly sedentary lifestyle, it is best to start slowly and gradually increase duration and intensity.