Fitting exercise into a hectic day

By Amy Shafer, Exercise Specialist at UT Medical Center

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend at least 30 minutes of moderate exercise, 5 days per week. In a 24 hour day, 30 minutes really is not that much time, but on some days it seems like the impossible. Even if you have made a commitment to exercise, and you have set realistic goals for yourself, there will come a day when getting the recommended 30 minutes is just not going to happen.

When we do not have enough time for a regular workout, there is a tendency to resort to “all-or-none” thinking. This means if we cannot get our full workout in, then we are not going to do any exercise at all. How about the next time life gets hectic, instead of using the all-or-none tactic you say to yourself, “something is better than nothing.” Try dividing your time into 2 or 3 segments of 10 – 15 minutes per day. You can still experience benefits from getting a combined total of 30 minutes of physical activity.

Walking is the easiest way to fit exercise into your day. If you have 10 minutes in the morning, take a walk around your neighborhood (if you have a dog, take them along as well). Maybe at lunch time you use 10 minutes of your lunch break to take a quick walk indoors or out, and when you get home in the evening go for a brisk walk with a friend or family member. These are just a few examples of squeezing activity into your day. If you get creative, you can come up with ways to fit in at least 10 minutes of activity at work and at home. Here are a few additional suggestions.

At work

• Hold a meeting while you go for a walk.
• Take the stairs instead of the elevator.
• Park in the furthest spot from your building.
• Keep a pair of dumbbells (canned goods can be substituted) or an exercise band at your desk. Allow yourself a 10 minute break to do a few strength training exercises.
• Start an office walking club.
• Ask your co-workers’ to join you on a before or after work walk.
• Walk down the hall to speak with someone rather than using the telephone or sending an email.

At home

• Do your household chores briskly.
• Circle around the block when you go outside to get your mail.
• Walk at a nearby track or greenway.
• If you have stairs, make several trips up and down while doing the laundry or other household chores.
• Play active outdoor or indoor games with your kids.
• Push mow the lawn or work in the garden.
• Walk around your house while talking on the phone.
• Have exercise videos at your house that you can follow along for 10-15 minutes.
• Dance to your favorite music while cooking dinner.
• March in place while watching TV.
• Catch up on the day’s events with your family on an after-dinner walk.
• If you have a treadmill, exercise bike or elliptical, hop on for 10 minutes.
• Take your bike out for a couple of loops around the block.

As you can see, even if you do not have time for your regular, full workout, the opportunities to fit some activity into a hectic day is realistic. Take a few minutes to brainstorm ways you can get 10 minutes of activity that fit your lifestyle and write them down. Keep your list nearby so the next time you get too busy, you’ll remember that “something is better than nothing.”

Resources
American College of Sports Medicine
American Heart Association
America on the Move

Reader comment: I swim 3 days a week, and work out 2 days a week before work at 7 a.m. We walk and let the kids ride bikes at our local green way when we are not at a kids' sporting event.
- C.B.