How much exercise do you need to be healthy? According to experts, the amount of exercise necessary to boost your health, as well as slow down the effects of aging, includes about 10 minutes a day — that’s it! With so many people looking for ways to stay active and fit, here are some tips on how to get in an extra 10 minutes of exercise every day.
1) Fit In More Steps
A lot of people dread exercise because they think it’s too difficult or time-consuming. And yet, many people neglect daily physical activity—exercising just 10 minutes a day can make all the difference. Walk upstairs instead of taking elevators and escalators, park further away from stores, and take walking meetings outside—any little action you take will add up to boost your overall health as well as slow down signs of aging.
2) Have 30 Second Workouts
If you can spare just 30 seconds, you have a quick workout option right at your fingertips. For quick workouts that last around a minute or less, try these: (1) Tuck Jumps: Stand with your feet hip-width apart. Bend over and place your hands on the floor directly beneath your shoulders. Kick both legs back into a squat position and then hop up as high as possible, raising your arms above your head as you do so.
3) Spend 5 Minutes Moving While Watching TV
Experts say that people who sit for more than 3 hours a day are 52% more likely to die within 15 years. Getting up and moving while watching TV is one way you can fight sedentary habits, but it’s just one habit that can help keep you healthy. Adding five minutes of exercise throughout your day will make a big difference over time. The trick?
4) Go Outdoors
Exercise doesn’t have to be as strenuous as running a marathon; in fact, doing something active for just 10 minutes a day can make a huge difference. Simply taking your dog for a walk or riding your bike around your neighbourhood counts toward that goal. If you have more time on your hands, try playing basketball with friends, practising yoga or doing push-ups and sit-ups at home.
5) Add Walk Breaks
Walking is one of my favourite forms of exercise because it doesn’t require any equipment and I can do it anywhere. And, at a slow pace, I can even get some work done while getting some steps in. To incorporate more walking into your daily routine, try adding walk breaks. Try leaving your desk every hour or so and taking a quick 5-minute walk; use a pedometer app on your phone to keep track.
6) Stand Up
Exercising while standing is a good way to add more exercise to your day without adding time. For example, if you’re used to taking elevators, escalators or other devices every day, try using stairs for at least a few days per week. Stairs are easy and convenient—just make sure you have enough energy at that moment so you don’t trip! A pedometer is also a good device if you want something that automatically counts steps for you.
7) Mix It Up with Strength Training
Experts say an additional 10 minutes of exercise a day can boost overall health as well as slow down the effects of aging. If you have time constraints, try swapping out your walking or running routine for strength training. You’ll tone up and add some muscle to your body, which burns calories faster than fat does. Take advantage!
8) Take the Stairs Instead of the Elevator
Studies have shown that people who live and work on higher floors tend to be healthier than those with lower-level offices. If you’re not ready to move your office, take it one step at a time: add a few flights of stairs each day—it’s good for your health and your waistline. And don’t forget about your diet—try incorporating more fresh fruits and vegetables into your daily routine.
9) Lift Weights at Home, If Possible
If you don’t have access to a gym, opt for bodyweight exercises instead. (Squats, push-ups and lunges are all good choices.) These workouts provide strength training that builds lean muscle mass and burns calories without increasing your risk of injury, so you can reap their benefits without driving 20 minutes across town or changing into workout clothes.
10) Take Your Lunch Break Outside
One simple way to get exercise is by making sure you take your lunch break outside. This practice can help improve mental health and physical well-being, especially if you go for a walk instead of eating at your desk. The fresh air and sunlight will boost energy levels and leave you feeling refreshed when it’s time to get back to work.