Do you find that between work and family, it's hard to fit in a trip to the gym? Don't worry - this doesn't mean you can't get fit. Actually, the idea that exercise has to be separate from the rest of our daily activities is a result of research done on athletes by the American College of Sports Medicine. They began recommending workout sessions of at least 20 minutes, giving the impression that anything less wasn't worthwhile. New research is showing that this is not the case at all.
A new approach: Cumulative exercise
Instead of working out all at once, new research suggests that spreading activity throughout the day is a better approach. These shorter sessions are easier to squeeze into a busy schedule.
The studies abound to support this new stance on exercise. One recently conducted at Arizona State University had some participants walk on a treadmill at the same pace for 10 minutes at three points throughout the day. Others walked on a treadmill for 30 minutes all at once. Those who completed the short intervals of walking had lower blood-pressure levels.
Other studies support this finding, showing that quick walks lower blood sugar more effectively than one long walk. Researchers speculate that frequent movement prevents the body from storing sugar as fat. Moving periodically is also better for your overall health, as sitting for long periods raises your risk of illnesses like heart disease and cancer.
Step 1: Add more movement to existing activities
The best way to start adding more movement to your daily routine is to incorporate it into existing activities. Your typical schedule might currently look like this:
- Drive to work
- Sit at your desk
- Eat lunch
- Sit through meetings
- Drive home
- Watch TV
There are simple ways to add small movements to a routine like this that will add up to a significant calorie burn. Here is one suggestion of how you can transform the above routine:
- Ride your bike or walk to work. If you can't, then park far from your building and walk extra.
- Swap your office chair for a Swiss ball or use a standing desk.
- Walk on your lunch break.
- Have to make a phone call? Take a walk around the office while you talk.
- Do some light exercise while watching TV, such as wall sits or lunges.
Step 2: Build strength with quick workouts
In spite of this extra activity, you'll need to add strength exercises if you want to build muscle. Now you can hit the gym for 10 to 20 minutes instead of an hour.
If you still don't have time for that, complete your strength training in small sessions throughout the day. Most of the time these will add up to more than you could do in one longer gym session. Add some pushups, sit-ups, or light weight-lifting in the small breaks you get in your schedule.
A health enthusiast, F.R. (Felix) writes tips for keeping our physical fitness and oral health in top condition. Look for related topics on this high quality Arlington dental blog. Honored as dentist for the Texas Rangers baseball team, his own team in Arlington, TX creates beautiful smiles and specializes in reducing anxiety using stress-free dental care in a comfortable environment.
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