Are you getting your 150 minutes of physical activity in per week? If the answer is no, especially with the holidays in full swing, you are not alone. According to the Surgeon General’s Report on Physical Activity and Health, as well as the American College of Sports Medicine and the American Heart Association, individuals should aim to engage in a total of at least 150 minutes of moderate-intensity exercise per week to improve health and reduce the risk of chronic disease. This can be accomplished through a single 30-minute bout of activity five days a week, or it may be accumulated with mini-workouts throughout the day that are at least 10 minutes in duration.
A LITTLE GOES A LONG WAY – Research shows that short bouts performed throughout the day can provide the same benefits as one continuous workout.
SCHEDULE IN YOUR 10-15 MINUTE WORKOUTS – Just like you would schedule a meeting or appointment, put aside these short breaks throughout the day to get it done!
ACCOUNTABILITY BUDDY– Fitness loves company! Send a friendly reminder to a friend and tell them they should get up and do a short virtual/FaceTime workout with you!
GRADUALLY INCREASE INTENSITY & VARIETY – Start off small. Try a few walks around the block (maybe with the pup!) and add a couple of resistance/strength exercises when you are ready.
KEY TAKEAWAY – Move more, with more intensity, and sit less!
References:
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
https://www.acefitness.org/education-and-resources/lifestyle/blog/548/do-mini-workouts-throughout-the-day-provide-the-same-benefit-as-one-continuous-workout/
