Short on time? Try these easy ways to stay active

You don’t need a long workout to reap the benefits of exercise. These small bursts of movement can help keep you going when your schedule fills up.

You probably know that regular exercise is good for you. Moving more can strengthen your heart, lower your risk of certain diseases, help you manage your weight, and even boost your mood, according to the Centers for Disease Control and Prevention (CDC).

Finding time to exercise can be another story. When plans pile up, a workout can easily fall off your to-do list. Fortunately, staying active doesn’t have to mean spending an hour at the gym. Even small amounts of movement can help, and there are plenty of ways to work them into a packed day.

How much activity do you need?

The American Heart Association (AHA) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week, about 22 minutes per day.

What counts as moderate? Think of an activity that gets your heart beating faster and makes you breathe harder than usual, such as a brisk walk. You should still be able to talk while you’re moving.

The AHA also recommends muscle-strengthening activities at least two days a week. Examples include lifting weights or doing squats. If you prefer to exercise at a gym, Active&Fit Direct® offers access to more than 16,000 participating fitness centers and YMCAs nationwide, plus online workouts for days you’d rather exercise at home.

If that sounds like a lot to start with, try breaking it up. Short bursts of activity throughout the day count, too. A 15-minute walk in the morning, 10 minutes of yoga stretches at lunch, and some active yard work later in the day can all help you add to your weekly total.

Nine ways to sneak in more movement

If it’s hard for you to find the time to go to the gym or complete an online workout, that’s all right. Look for simple ways to work more movement into the things you’re already doing. These ideas can help you get started.

1. Make it a game. Set a fun goal for the day. See how many laps you can walk around your house, building, or office. Or challenge yourself to get up and move at certain times throughout the day. A little friendly competition with a spouse or friend can make it more fun, too.

2. Take the stairs. If stairs are an option for you, use them. Skip the escalator at the mall or the airport, or walk up and down the stairs at home a few times. It’s an easy way to add movement without setting aside extra time for a workout.

3. Try a step counter. A fitness tracker, smartwatch, or phone can help you keep track of how much you walk throughout the day. And it all counts, whether you’re shopping for groceries, mowing the lawn, or walking a child to school. Set a goal that feels doable and increase it over time as you become more active.

4. Turn chores into exercise. Picking up laundry, carrying groceries, sweeping, and doing other household tasks can get your body moving. Want to add a little more activity? Turn on your favorite music while you clean or make an extra trip up the stairs when putting things away.

5. Try a mini workout. Have five minutes to spare? Do a quick round of exercises right in your kitchen or living room. Try one minute each of:

Squats
Marching in place
Side steps with an exercise band around your legs
Planks
Push-ups with your hands on the counter

Short workouts like this can be easier to fit in while you’re waiting for dinner to cook or between other tasks.

6. Find ways to walk. Look for simple chances to get a few extra steps. Park farther from the entrance when it makes sense, walk an extra lap around the store while running errands, or take a short stroll while talking on the phone. Those few minutes can add up over the course of a busy day.

7. Add movement to your hobbies. Start with something you already enjoy and think about how you can make it more active. If you like taking photos, head outside with your camera. If you love music, dance to a few of your favorite songs. Love animals? Take the dog for an extra walk.

8. Give back and get moving. Volunteering can be another opportunity to stay on your feet. You might help at a food bank, clean up a local park, or sort donations for a nonprofit organization. You’ll support your community while adding some activity to your day.

9. Rethink your after-dinner routine. Before settling in on the couch, try fitting in a little movement. Ask your spouse or a friend to go for a walk, stretch while you watch TV, or listen to a podcast while you do a few simple strength exercises.

Start small, and have fun

A full calendar doesn’t have to put physical activity on hold. Start by choosing one or two ideas from this list that fit your routine. As they become habits, look for other small chances to move more.

Remember: Always talk with your physician before starting a new exercise routine. They may even be able to give suggestions for activities that will work best for you.

Most importantly, don’t worry about doing everything at once. A few minutes here and there may not feel like much, but each one is a step toward a more active day.

See our sources:
The benefits of exercise: The Centers for Disease Control and Prevention
Weekly exercise recs: The American Heart Association