Workout Wednesday

Do you have time to watch a 1-hour episode of Dancing with the Stars?

Do you have time to browse your Facebook or Twitter News Feeds during a 30-minute lunch break?

Do you have 10-minutes to play a silly, brainless mobile app game?

You have time to exercise.

Prioritize your health.

Exercise: It does not take much.

The National Guidelines for Physical Activity are 150 minutes (2.5 hours) of light-moderate physical activity, which is analogous with 30 minutes 5 days per week.

Are you an Early Riser?

  • Before you crawl into bed, lay out your walking clothes and shoes so it is quick and easy to get dressed and dash out the door.
  • Eat a piece of fruit, 1 – 2 tablespoons of nut butter, or a few bites of yogurt for a quick fuel-up.
  • If it is before sunrise, wear reflective clothing or carrying a flashlight.
  • Watch a morning news program or check your email while performing some some basic stretches.

Do your co-workers call you an Afternoon Warrior?

  • Use your work calendar to schedule a lunchtime walk.Refer to your walk as an important appointment.
  • Keep all items you need for waling at work; therefore, your will not skip your walk because “I forgot my shoes. I cannot go.”
  • Recuit some coworkers to join you. You can hold each other accountable.
  • Depending on your walking pace, the weather, and how much you sweat, you may need to bring a change of clothes.
  • For cooler weather, bring a jacket, hat, and/or gloves. However, do not overdress; if you are walking briskly, you will heat up in about 10 minutes.

Is the gym your Happy Hour?

  • Eat a light snack 1 – 2 hours before you leave work to prevent an energy dip. A few recommendations are yogurt, a handful of almonds, or a piece of fruit.
  • Choose a routine without heavy traffic because rush hour traffic can increase air pollutants.
  • Perform some gentle shoulder rolls and other warm-up exercises to release the day’s stress before beginning your walk.
  • If it is after sunset, wear reflective clothing or carry a flashlight.
Image source:

Every step counts.

Conquer your 30-minute walk in the morning, afternoon, or evening. 

Or, divide these 30 minutes into 10-minute intervals:

10-minute walk before work

10-minute walk during lunch

10-minute walk after work

 Incorporate your walk into your activities of daily living. 

Make it FUN.

Just do it. 






American Heart Association (2017). Fit in Walking: Morning, Noon or Night. doi:// Accessed on October 29, 2017.


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