Any exercise and activity you do throughout the day counts. It isn’t necessary to set aside a large chunk of time to work out if it doesn’t fit into your schedule. In fact, shorter workouts build consistency. Consistency in activity and exercise are a very important component in making lifelong changes that will help you lose weight and, most importantly, keep it off.
Most experts recommend that we exercise up to 60 minutes most days of the week but make sure that you gradually build yourself up to that duration. A recent study from Boston Sports Clubs found that people that exercise for 20-30 minutes did so more consistently than those involved in 45-60 minute workout sessions. This study supports the mindset that you’re more likely to stick to a shorter duration workout than a longer one. You can also break it up in spurts throughout the day as well. Remember, it all counts.
If you are struggling with consistency in your exercise program, try a shorter workout session or break it up during the day into 10-15 minute sessions. Commit that you’ll exercise for 10-15 minutes and do it! 10-15 minutes of activity is better than skipping a workout entirely. Once you’re hit that goal (whether it is 5, 10 or 20 minutes), check in with yourself if you could keep going. You may find that planning a shorter workout is enough to get you going. Once you are exercising, you can possibly do more than you thought.
With your shorter workout, for example 10 minutes, treat it like you would a regular workout. Take 1-2 minutes to warm up and get your muscles warmed up and ready….including stretching. Follow up with at least 7 minutes of activity at a medium or high intensity. Wind down with a 1 minute cool down.
Whether it is a 45-60 minute workout, 10-15-20 minute exercise session or taking every opportunity to be active such as taking the stairs, it all counts. Make your activity for each day count.
Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator
