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.

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.


About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Active Aging, Energy Boosters, Heart Health, Injury Prevention, Inspiration, Tips to Stay Active and Keep Moving, Workplace Wellness and tagged , , . Bookmark the permalink.

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