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://https://healthyforgood.heart.org/move-more/articles/fit-in-walking-morning-noon-or-night Accessed on October 29, 2017.