Being physically active has so many health benefits. So if you are thinking you can't possible fit 30 minutes or more of exercise into your daily routine, these tips from Johns Hopkins can help.
If finding enough time to exercise seems too much to contemplate, remember that any exercise is better than no exercise and small steps are the key to eventually making larger changes in your habits. What this means is that you shouldn’t forgo exercise altogether just because you can’t find the time or energy to exercise for 60 minutes a day -- even 30 minutes of exercise on most days of the week offers significant health benefits. Here are some strategies you can try to increase your amount of physical activity:
Exercise tip 1 -- Replace sedentary activities with more active ones.
For example, instead of watching television while sitting on the couch, take a walk while listening to a book on tape or talking on your cell phone. Or at least try doing some calisthenics while watching your favorite show.
Exercise tip 2 -- Look for stolen moments throughout your day to add activity.
Climb the stairs instead of taking the escalator, walk instead of taking your car or public transportation, do a lap around the mall before you start shopping, and return your cart all the way back to the supermarket instead of leaving it in the nearby cart bay.
Exercise tip 3 -- Buy a pedometer.
This step counter will help you assess how many steps you’re taking per day. We and other experts recommend 10,000 steps a day (equivalent to about 5 miles), although most people walk much less than that. Start off by tracking the number of steps you take on a typical day. Then, try to increase your step count by 500–1,000 steps every 2–3 weeks. Keep a record of your step counts and reward yourself (not with food, of course) when you reach your goal.
Exercise tip 4 -- Consider activities such as tennis, golfing, fishing, and dancing.
These activities can be enjoyed well into later life and add a social element to exercise.
Exercise tip 5 -- Plan for exercise every day.
Mark out 30 minutes or more a day for physical activity and stick to it as if it’s an important meeting or appointment. Individuals who become habitual exercisers are those who make physical activity a priority.
Calories Burned During Moderate vs. Vigorous Activities
Calories Burned Per Hour
for a 154-lb Person
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (less than 10 mph) 290
Walking (3.5 mph) 280
Weight lifting (general light workout) 220
Stretching 180
Running/jogging (5 mph) 590
Bicycling (more than 10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics Walking (4.5 mph) 460
Heavy yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 440
*People who weigh more than 154 lbs. will burn more calories per hour and people who weigh less than 154 lbs. will burn fewer calories per hour when engaged in the activities listed here. Source: Dietary Guidelines for Americans, 2005.
