These Seven Simple Tricks Can Help You Fit Exercise Into Your Day
Most of us have heard the guidelines for the recommended amount of exercise for optimum health—30 minutes, five days a week—and thought, “If only I had 30 minutes.” But here’s the great news: that 30 minutes of physical activity doesn’t have to be done consecutively. In fact, incorporating “mini workouts,” as in, short 10-minute bouts throughout your day, might even be more effective than a sustained sweat session, according to a study from Arizona State University. Here are seven mix-and-match suggestions for effortlessly fitting exercise into your busy day.
1. Start Your Day Right
Get your blood pumping right out of the gate with a mini exercise session. Begin with three minutes of stretching, followed by a six-minute circuit of exercises that works every part of your body. Throw on some motivating tunes, and do one minute each of three easy moves: running in place, jumping jacks, and squats, taking a short 10-second rest between. You’ll be energized and ready to hit the showers before facing the day like a champ.
2. Take a Lunchtime Stroll
A 2017 study from the Journal of Occupational Health Psychology found that taking a walk during your lunch break can enhance concentration and fight fatigue. Stuck in a lunch meeting? Suggest planning next steps over a walking meeting.
3. Turn Your Errands Into Exercise
Heading to the mall for some returns? First, park as far away as possible (bonus: the spots are plentiful), then take a lap or two around the mall in between each store visit. You’ll accrue your 10 minutes (or more) of mini workout in no time. (Extra points if you avoid the food court.)
4. Pace During Sports Practice
Don’t just sit on the sidelines; follow the action by walking up and down to get those minutes in. Did your team make an extra exciting play? Jumping for joy increases your heart rate even more.
5. TV Time = Workout Time
Forget being a couch potato while you unwind with your favorite shows. Use those commercial breaks—or slow parts on “Dancing With the Stars”—to bust out some moves of your own. Try short circuits of lunges, pushups, and sit-ups for full-body toning.
6. Meditate Before Bed
Calm your body and mind—and stretch out any lingering kinks—with a short yoga session before bed. For even more relaxation, slip into the hot tub right after to really let the stress and strain of the day disappear.
7. Double Up on the Weekend
Have a free weekend morning or afternoon? Take advantage of your looser schedule to enjoy a longer workout session that feels more like play than work. Mix exercise with pleasure by walking to coffee with a friend, taking a bike ride with your family, or exploring a nearby trail with your dog.
Regardless of where your week or weekend takes you, end your adventure with a relaxing soak in your Jacuzzi® Hot Tub and enjoy the many benefits of hydrotherapy. You’ve earned it.