How to Fit 150 Minutes of Exercise Into Your Busy Week
For those with demanding work schedules and chaotic family life, fitting in the time to exercise each week can easily become neglected over time. Studies show that just 150 minutes of moderate intensity exercise per week can lead to improvements in cholesterol, blood pressure, blood sugar, medication dosages, and quality of sleep. One of the main reasons why individuals do not meet the American College of Sports Medicine (ACSM) recommended cardiovascular exercise requirements is due to lack of time.
Listed below are ideas on how you can incorporate exercise into your daily routine
- Walk Everywhere. There are many ways that you can increase the amount of walking you do each day. Some examples of this include parking farther away from where you are going, take the stairs whenever possible, walk instead of drive to short destinations.
- Mini Workouts. If you don’t have time to give 30 minutes of continuous exercise each day you can do mini-workouts throughout the day to help reach your exercise goal. Example of mini workouts can include doing a ten minute circuit of pushups and squats on your lunch break or taking a 10 minute walk
- Monitor Your Activity Level. Keeping track of your activity levels can help you maintain and increase the amount of activity you are doing on a daily basis.
- Trade Movie Nights for Active Nights. There are many social activities that can also count as exercise. Rather than sitting and watching a movie try activities such as bowling, dancing, ice skating, paddle boarding, going to a theme park, visiting a zoo, or going hiking for example. Each of these get you up and moving and staying active!
Stay Active. The more you are moving the better. Completing common chores, such as yard work, cleaning the house, and gardening or daily activities like riding your bike, and participating is sporting events are all ways to stay active and burn additional calories.