Health Topics for Exercise and Fitness

Smoking Cessation

Fitting fitness into a too-busy schedule

So you think you don't have time for fitness because the kids need your attention; or work at the office seems to be consuming all your time; or you have no more energy left at the end of the day to even think about exercising. Perhaps this is a matter of priorities in your life. Do you want to feel good and have more energy? Easier weight control? Improved appearance? Increased sense of well-being? Enhanced relaxation? Overall good health? If you do, even your busiest schedule can have time for fitness activities.

A little increase of activity on a daily basis is an important first step. The more physical activity you do, the easier it becomes to do even more. A healthy lifestyle can be enjoyed by adding incidental exercise to a busy schedule.

Adults should get at least 30 minutes of moderate aerobic exercise most days of the week, preferably daily. (Children need at least 60 minutes a day.) Doing less than this will minimize your health benefits. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes. Exercise should be an enjoyable part of your life.

Try these get-moving tips:

• Do wake-up stretches in the morning for a few minutes. This limbers your joints and energizes your muscles.
• Take the stairs instead of the elevator, if possible. Follow an exercise video.
• Take a 20 to 30 minute walk with a co-worker during lunch. Eat a light lunch after the walk.
• If you cannot take a 30-minute exercise break, try several 10- minute physical activity sessions throughout the day.
• Fight afternoon fatigue with a stretch break and practice deep breathing for five minutes. For a snack, try fresh fruit, juice, or herb tea.
• Park farther away from the grocery store and carry your groceries to the car.
• Do yard work, garden, rake leaves, walk the dog.
• Add no-cost, fun exercise activities to family outings. Rotate the selection and planning of the activities with each family member.
• Do 10 to 15 minutes of strength training 2 or 3 times a week.

Remember, exercise adds up during the day. The more you do, the more calories you burn. Energize with exercise. Get moving no matter how busy you are. See how creative you can be with your schedule and your family.

Check with your healthcare provider before you start an exercise program. Choose physical and exercise activities that you enjoy and that are readily accessible. Work with a certified exercise leader to learn how to exercise safely.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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